Thursday- October 24th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Ring Rows x 10

*Burgener Clean Warm-up

A. Hang Clean from 2" below the knee

8 x 1

*Build from 55%-85% of 1RM Clean

B. “Knuckle Sandwich”

For Time:

1000 Meter Row

30 Power Cleans (155/105)

1000 Meter Row

C. Mobility and Maintenance- can be done at home if needed- but do it!!

* 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.