Warm-up
3 Rounds:
Spiderman push-ups x5/side,
Ring rows x10,
Inchworm+pushup x5,
Thoracic bridge x5/side
Strength
Deadlift Heavy 5
WOD
“Nitty Gritty”
Max Rep Front Squat 155/105
1 minute Max Double Kettlebell Jerk 53/35
30 sec Double Kettlebell overhead Lockout
x3 sets, rest as needed between
December 1, 2023
Skill : wall walk 20 min for quality 20 plank Shoulder taps10 alt Seated DB strict press5 Down dog -plank-push ups 1-3 wall walk 15 – 9 –
