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Thursday, October 28, 2021

Accessory:

4 Sets for Quality:

10 Turkish Get-ups (5/Side)

50’ Single KB Overhead Carry/Side

10 Internal/External Rotations w/KB

Note: If you have been feeling the need to focus on strengthening specific muscles in your shoulders and hips, Thursdays will be an excellent time to build that strength and control. 

WOD:

20 Minute EMOM

  1. 2 Rope Climbs
  2. 12 Hang Power Cleans
  3. Max Double Unders
  4. Rest

Rx+: 115/85, Double Unders

Rx: 95/65, Double Unders

Intermediate: 75/55, Either DU or SU, Rope Pull-ups from Floor

Beginner: 10 Ring Rows, 55/35, Single Unders

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