9.11.2023

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Dynamic Warm Up:

Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop

9.11 Memorial WOD

2001m SKI

11 Box Jumps

11 Thrusters (135/115/95/65)

11 C2B Pull Ups

11 Power Cleans (135/115/95/65)

11 KBS (Heavy)

11 T2B

11 Deadlifts (135/115/95/65)

11 Push Jerks (135/115/95/65)

11 G2OH (45/35)

2001m Row