Thursday- November 8th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Iron Cross x 10

*Scorpion x 10

*Deadbugs x 1:00

A. “Weigh Anchor”

AMRAP 10: Meter Row

On the 1:00 – 15 Sit-Ups

On the 2:00 – 12 Sit-Ups

On the 3:00 – 9 Sit-Ups

On the 4:00 – 15 Sit-Ups

On the 5:00 – 12 Sit-Ups

On the 6:00 – 9 Sit-Ups

On the 7:00 – 15 Sit-Ups

On the 8:00 – 12 Sit-Ups

On the 9:00 – 9 Sit-Ups

*Score it total meters.

*Optional substitution of WOD with one you missed from earlier in the week.

B. Mobility and Maintenance

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. (Posters or YouTube videos)

* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

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