*No PLUS work today*
*BFA Turkey Bowl – Sunday morning at 11:00am* Hope you can join us for some fun and football!
Warm-Up:
MedBall Warmup
Dynamic Flex:
– Good Morning
– Squat
– Dislocates
– Sampson Lunge
– Reverse Lunge w/ Twist
– Lateral Lunge w/ Twist
– Curl to Press
– Squat Jumps
Olympic:
1.) Push Press: 2 x 2 @ 60%/ 2 x 2 @ 65% (of Snatch
2.) 8 Min EMOM: 3 Hang Snatch or Hang Power Snatch @ 60%
TEAM WOD (Teams of 3):
5 Rounds For Time:
– 900m Row
– 90 DU
– 60 Power Cleans @ 95/65
– 30 Box Jumps
* You may break up the reps however you like and may not move onto the next exercise until all reps are completed. *
Saturday Challenge:
Heavy Sled Rope Pull: 3 x