191122 - FYF!

Photo by Chet Dywan (https://www.picimon.com/chets_photos/)
All of them will be available on Monday! :)

QOTD - Weekend Plans?

WARM UP - COACH LED
2 minutes of cardio
1 minute of jump roping
1 minute of PVC Pass Thrus
10 Gorilla Squats
10 PVC Sots Press
(Trade PVC for Empty Bar)
10 EB Thrusters

STRENGTH - EMOM 9:
Building Up to a Heavy Thruster

COACH PREP - Foot Lock Practice
Everyone perform 8 sit to stands
Foot Lock - Practice Legless and Get up the rope once with lock
Non Foot Lock - Practice from Top of Box

WOD - AMRAP 18:
(9 Push Ups from start and every 3 minutes after)
3 Thrusters 135/105
27 Double Unders
1 Rope Climbs