Thursday- November 14th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*OH Band Stretch

A. “Knotty”

AMRAP 20:00

6 Strict Pull-ups (elevated feet Ring Rows)

400 Meter Run (Bike 35/30- or Row 500/400)

8 Dumbbell Snatches (50/35)

B. 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.

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