Monday- November 19th

November 19, 2018

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

250m Row

10 Wall Balls

10 Ring Rows

5 Inchworms

High Kicks

Butt Kicks

  + Today's Warm-up Movements:

          *Wall Squats x 10

          *Burgener Clean Warm- up (barbell, then 75/55)

 

 

 

A. Holiday Open WOD #1- "The Chief"

Five 3-minute AMRAPs in 19 minutes

AMRAP in 3 minutes

3 Power Cleans (115/75 lbs)

6 Push-Ups

9 Air Squats

Rest 1 minute

 

Complete as many rounds as possible in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total reps completed.

 

*Submit a score card to the cash box if competing in the Holiday Open

 

B. Death March

3 x 20 Steps

 

 

C. Buy-out

Trap Smash x 1:00-2:00 each side

Samson Stretch x 1:00 each

 

 

 

**It's not too late to sign up for the Holiday Open! Complete WOD #1 by Thursday at 9am, submit a score card, and $20 to Venmo: @peakfitnesslogan or put cash in cash box (use envelope)

 

 

 

 

 

 

 

 

 

 

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