Tuesday October 20th

General Warm Up:

AMRAP 5 of 10 Squats, 20 Mountain Climbers, 15 PVC Pipe Push Press 

Mobility:

Couch Stretch – 1 minute each side, 15 PVC Pipe  Good AMs

Specific Warm Up:

Review Deadlift, 10-12 Reps Empty BB Deadlifts, coach led

Part 1:(15 minutes to complete)

Deadlift 5-4-3-3- building to WOD

Part 2:

24-16-12 of SA DB Thrusters (12R/12L, 8R/8L, 6R/6L) & Deadlifts 

Rx 185/135 ,35/25 L2 155/105,30/20  L1 135/95,25/15

Scale:

Weight

Cooldown:

Pancake Stretch

Notes:

WOD weight should be light to moderate, moving weight quickly with touch and go reps.