Friday, December 2

Warm-Up
<p dir="ltr"><span id="docs-internal-guid-616b8f0a-7fff-a63e-706b-1d96ea073a49">AMRAP X 7</span></p><p dir="ltr"><span id="docs-internal-guid-616b8f0a-7fff-a63e-706b-1d96ea073a49">10 Superman PVC Pass Throughs</span></p><p dir="ltr"><span id="docs-internal-guid-616b8f0a-7fff-a63e-706b-1d96ea073a49">10 PVC Straight Arm Lat Pulldowns</span></p><p dir="ltr"><span id="docs-internal-guid-616b8f0a-7fff-a63e-706b-1d96ea073a49">10 PVC Straight Arm Lat Pulldowns</span></p><p dir="ltr"><span id="docs-internal-guid-616b8f0a-7fff-a63e-706b-1d96ea073a49">10 V-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-616b8f0a-7fff-a63e-706b-1d96ea073a49">10 Step-Ups</span></p>

Gymnastics
Push + Pull (5 Rounds for reps)
E2MOM X 5
6 Strict Pull-Ups + 10 Hand Release Push-Up

Metcon
“Naomi” (Time)
10-9-8-7-6-5-4-3-2-1
C2B Pull-Ups
Burpee Box Jump Over (24/20)

11 MIN CAP

LEVEL UP OPPORTUNITY: Bar MU (Gymnastic Focus)

<p><span id="docs-internal-guid-c08c88a1-7fff-3975-942e-0cac731b6d67">(Last seen 5/8/22)</span></p>
Cooldown
<p dir="ltr"><span id="docs-internal-guid-e6ff17eb-7fff-5ff0-0cce-8ae749cdc94f">1:00 Banded Lat Stretch/Side</span></p><p dir="ltr"><span id="docs-internal-guid-e6ff17eb-7fff-5ff0-0cce-8ae749cdc94f">1:00 KB Calf Smash/Side</span></p>