Friday- November 15th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Banded Lat Stretch x 1:00 each

A. Strict Shoulder Press

5 x 1- Build to a 1RM

--- Warm up Deadlift to WOD weight

B. “Smooth Criminal”

AMRAP 15:00

60 Double Unders (120 Single Unders)

30 Wallballs (20/14)

15 Deadlifts (245/165) (165/115)

*Compare scores to 5/7/19

B. Buy-Out

Calf Smash x 1:00 each

Glute Smash x 2:00 each