Tuesday- December 3rd

Weekly Warm-Up

+ Today's Warm-up Movements:

*Inchworm x 10

*Iron Cross x 10 each

A. Deadlift

Perform a heavy set of 5 , then 4, then 3, 2, 1

B. “Down Time”

AMRAP 7:00

3 Deadlifts

3 Hang Power Cleans

3 Push Jerks

6 Deadlifts

6 Hang Power Cleans

6 Push Jerks

9 Deadlifts

9 Hang Power Cleans

9 Push Jerks

... add 3 reps each round until finished

RX- 1115/75

Scaled- 75/55

C. Buy-Out

Glute Smash x 2:00 each

Forward Fold Stretch x 1:00

your favorite shoulder stretch x 1:00 each

**Holiday Open WOD #2 scores must be submitted by Thursday at 7pm to count! The WOD's are only to be done ONE time.