Warm-up:

Run or Row

Crossover Symmetry

20 Banded Good mornings

15 Squats

Inch Worms Down

Backwards Bear Crawl back

10 Scorpions

10 Bird Dogs

10 Dive Bomber Push ups

Warm up Clean and Jerk

 

WoD:

Every 4 minutes, for 32 minutes (8 sets):

Row 250 Meters
5 Power Cleans (155/105 lbs)
10 Shoulder to Overhead (155/105 lbs)

**Record working time

Mobility:

Roll Posterior

Lax to Shoulders

Mash Quads

Banded Hamstrings

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November Athlete of the Month: Matthew Liverpool

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October Athlete of the Month: Yvette Maldonado

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September Athlete of the Month: Rachel Winkler

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