12.14.2021

Warm Up
6:00 continuous work
10 scap push ups
10 prone shoulder Y raises
10 DB Z-press
row 1:00




Working on form
30 seconds each side banded ankle stretch
then...Super Set
3 x 10 plate squats
3 x 6 each side Cossack squats

Clean Warm Up
3-5 reps of each exercise
clean grip RDL
clean extension
clean high pull
tall clean
push press



WOD
"Shot in the Dark"
10 rounds for time
4 bar facing burpees
3 hang squat clean
2 front squat
1 thruster
RX 135/95 INT 115/75 SC 95/65