FRIDAY, OCTOBER 11TH, 2019
A) Whiteboard Brief (0:00 – 3:00)
Pace

B) Warm Up

1) Spend 2-3 minutes rolling out the Lats: 45 seconds on each side
2) 3 Rounds
10 Pass-Through
10 Pull Aparts
10 Single leg glute bridges
3) 2 Rounds
5 Muscle Snatch
5 Power Snatch
5 Power Cleans
5 Push Jerk
***Bar down
5 Twitchy jumping jacks
3 Vertical Jumps
***After 2 Rounds, add to WOD weight with sets of:
3 Power Cleans
3 Push press/jerk
3 Burpees

C) Conditioning

WORKOUT 20.1
WORKOUT VARIATIONS
10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees
♀ 65 lb. ♂ 95 lb.
Time cap: 15 minutes
Rx’d (Rx’d Ages 16-54)
♀ 65 lb.
♂ 95 lb.
Scaled (Scaled Ages 16-54)
♀ 45 lb., may step over bar on burpees
♂ 65 lb., may step over bar on burpees
Teenagers 14-15
♀ 45 lb.
♂ 65 lb.
Scaled Teenagers 14-15
♀ 35 lb., may step over bar on burpees
♂ 45 lb., may step over bar on burpees
Masters 55+
♀ 45 lb.
♂ 65 lb.
Scaled Masters 55+
♀ 35 lb., may step over bar on burpees
♂ 45 lb., may step over bar on burpees

D) Extra Credit (After Class)

Foam Roll for 5 minutes