WOD
Monday 11.23.2020
POSTED ON November 22, 2020
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**1. Movement Prep/Activation and Increasing Heart Rate**
10 yd walk to toes backwards
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
20 yd down/20 yd back easy shuttle run
5 Thrusters (empty bar – building across sets)
10 Thrusters (80% of workout weight)
* Focus on breathing on every rep
* Target time: 15-17 minutes
* The Scaling aim is for athletes to maintain intensity and stay within the target time frame.
15 Dumbbell Thrusters (light)
15 Dumbbell Thrusters (light)
3 sets (PVC or Empty Barbell)
– Burgener Warm Up (snatch)