Sunday Nov. 30th – Final WOD for Movember!

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Warm-up 

Row 500m

Then complete 2 rounds of the following

  • 30 second hollow body hold
  • 10 scapula push-ups
  • 10 body rows
  • 10 box jumps or step-ups
  • 10 lateral banded walks (10 each side)

Mobility 

Strength 

  • Back Squat  – Find 1 Rep Max

Skills and Drills 

  • L-Sits – Progressions
  • Push Press
  • Front squat
  • Thrusters

AMRAP-7 

  • 25 Double Unders (scale 2 singles for every double)
  • 10 Push Press (45# men/33#women)

RESULTS 

7:15 am Early crew (where’s Guichi??) ;-(

Back squat

  • J.Shish – 70# (to box with 1 plate, plate not necessary)
  • Liz 70# (to box with 3-4 plates) – Remove 1 plate next time
  • Oni 155# (solid at 135# a little shaky at 155#)

AMRAP 7

  1. 25 Double Unders or 2x fast singles
  2. 10 push press
  • Oni
  • Liz
  • J.Shish
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