THANKSGIVING EVE!

Wednesday

Workout of the Day




Fitness

Conditioning

5 rounds for time: 12 OHS, 95/65lbs. 16 Pushups 24 Double-unders



Sport

A. EMOM 20 mins: Even: 5 Deadlifts, 315/205lbs. Odd: 4-6 UB Muscle-ups

B. For time: 10 Clean & Jerks, 185/125lbs. *all singles Rest 1 min X 3

C. AMRAP 15 mins: 5 C2B Pullups 10 Thrusters, 75/55lbs. 5 Burpees to 6″ target



Gymnastics

Skill Strict Muscle-up Progression Hand Stands

Conditioning :60 sec, each movement: Muscle-up, max set Handstand, max distance Hollow Rock, max reps Rest as needed X 4


Today’s Link- Movement Prep: Tips To Improve Efficiency & Effectiveness Part I