Monday 11/26/18

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Warm-up

Side-lying windmill x 10/side
Spider lunge w/ hip lift x 10/side
Side Lunge x 5/side
Toe touch-Deep Squat w/ OH Reach x 10
Band Shoulder Rolls x 10
Band Pull Apart x 10
Band X Pull Apart x 10
Pushup x 10
Wall ankle mobility x 10/side :

Strength:
Front Squat 8 x 1 @95-100%+

WOD:
12 Minute EMOM 
1 Cycle Bear Complex 
(Power Clean + Front Squat + Push Jerk + Back Squat + Behind the Neck Jerk) 
20 Double Unders (L1: 1:1 Singles) 

*Increase in weight
*Score= Highest weight successfully completed

Post:
2 x 30-60" Lacrosse Ball Calves, Plantar Fascia, Glutes, Traps, Scaps