Thursday- November 29th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Inchworm x 10

*Scorpion x 10

A. “Free Bird”

Teams of 3

AMRAP 20:

7 Kettlebell Swings (53/35)

10/7 Calorie Row

7 Push-Ups

Teammates complete full rounds, then switch.

B. V-Ups x 50

C. 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.

*Holiday Open WOD's must be done and scores submitted by Thursday at 7pm!