Wednesday, November 9
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-c881b136-7fff-92ce-c834-b3cf6b58a53c">AMRAP X 6</span></p><p dir="ltr"><span id="docs-internal-guid-c881b136-7fff-92ce-c834-b3cf6b58a53c">8 Up-Downs</span></p><p dir="ltr"><span id="docs-internal-guid-c881b136-7fff-92ce-c834-b3cf6b58a53c">10 PVC Pass Throughs</span></p><p dir="ltr"><span id="docs-internal-guid-c881b136-7fff-92ce-c834-b3cf6b58a53c">10 PVC Around the Worlds</span></p><p dir="ltr"><span id="docs-internal-guid-c881b136-7fff-92ce-c834-b3cf6b58a53c">8 Push Press</span></p>
Weightlifting
Shoulder Press (Shoulder Press
4×3)
4×3)
Metcon
« Pressed for Time » (AMRAP – Rounds and Reps)
AMRAP X 9
5 Push Press (115/75lb) (50/35kg)
10 Push Jerk
15 Up-Down Over The Bar
5 Push Press (115/75lb) (50/35kg)
10 Push Jerk
15 Up-Down Over The Bar
LEVEL UP OPPORTUNITY: (155/105lb) (70/50kg) (Strength Focus)
<p><span id="docs-internal-guid-6690a62e-7fff-01bd-3268-399d337d49bf"> (Last seen 6/3/22)</span></p>
Accessory
<p dir="ltr"><span id="docs-internal-guid-3fb0dc1c-7fff-1b6b-34b2-d7a6de971c47">3 Sets </span></p><p dir="ltr"><span id="docs-internal-guid-3fb0dc1c-7fff-1b6b-34b2-d7a6de971c47">10 PVC Strict Press</span></p><p dir="ltr"><span id="docs-internal-guid-3fb0dc1c-7fff-1b6b-34b2-d7a6de971c47">10 PVC Pass Throughs</span></p>
Cooldown
<p><span id="docs-internal-guid-0e8d0ea9-7fff-68e5-611c-e8be0155240a">3-way banded distraction shoulder stretch (:45/side)</span></p>