11.28.2023

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

WARM UP WOD –

2-4-6-8-10

Pull Up

Push Up

Warrior Sit Up

Happy 50th Hans!

Hans HERO WOD:

50 C&J – 170 is the RX

*E5MOM – run 400m*

sub 25 cals on C2

SCALE THE WEIGHT APPROPRIATELY!

Rx is to touch the ground every rep. Hang Clean & Jerk is a scaled effort (but absolutely acceptable!)

POST –

4m Alternating every 30s between forearm plank and 6″ leg holds