Thursday, November 30 WOD

‪Room 2 ‬
Warmup: ‬1 Round:
5 Single Arm Weighted Arm Circles
10 Jump Squats
10 Push-ups
10 Banded Good Mornings
5 PVC RDL each
5 Scapula Pull-ups 
5 Strict Pull-ups 
Buy-In: 3 Sets: ‬
‪3 Barbell Strict Press @3 sec lower, building‬
‪30s KB Front Rack Hold‬
‪10 Weighted Back Extension ‬
Skill Review: All WOD movements ‬
WOD: 3 Rounds: ‬
‪From 0:00-1:00 KB Swings (1.5/1pd) ‬
From 1:00-2:00, DB Push Jerks (C:55/35, P:45/25, F: 35/20)
From 2:00-3:00, Calories Row
From 3:00-4:00, DB Power Cleans
– rest 2:00
– Record total reps for each movement

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