Thursday, November 14 WOD

Buy-In: Back Squat 1-1-1-1-1

  • Load Scheme: 60% – 70% – 80% – 90% – Go for it on last rep
  • Rest only the time it takes to load the bar

Skill Review: 10 minutes on Pose Running Drills

  • The Fall, 10 reps
  • Bunny Hop, 5 hops in place, 10 forward hops, 5 hops in place, 10 forward hops
  • Butt Kicks on Wall, 10 right, 10 left
  • Running in Place on Wall, 20 foot strikes
  • Butt Kick Slow Run alternating every few steps, across gym

WOD: Member’s Choice

  • WOD A: 2 mile Run for time
  • WOD B: 4000m Row for time

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Turn-Offs: Mobility, split jerks, front squats, overhead squats

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