Workout of the day – Wednesday November 23rd
Warm up
6 min AMRAP:
20 double unders
4 inchworms with pushups
6 alternating single DB cleans (from the ground)
Endurance
14 min AMRAP:
15/12 cal row
45 double unders
15 alternating DB snatches 50/35 lbs
— rest 4 min
14 min AMRAP:
8 American KBS 32/24 kg
4/arm single KB overhead lunges 32/24 kg
2 sandbag-over-shoulders
Scaling: For the first AMRAP, replace the double unders with 70 single unders. For the second AMRAP, the KBS should be UB every round. Scale the sandbag over shoulders with 8 plate ground to overheads 45/35 lbs
Mobility – Time permitting
8-10 min mobility with lacrosse ball on scapula/thoracic cage/shoulders
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