Tuesday, November 15
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-344795f0-7fff-2c4d-91ed-79be1cabc155">EMOM X 9</span></p><p dir="ltr"><span id="docs-internal-guid-344795f0-7fff-2c4d-91ed-79be1cabc155">Minute 1: 6 Plate Frontal Raises + 6 Plate Lateral Raises</span></p><p dir="ltr"><span id="docs-internal-guid-344795f0-7fff-2c4d-91ed-79be1cabc155">Minute 2: :20 Groiners + :20 Samson Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-344795f0-7fff-2c4d-91ed-79be1cabc155">Minute 3: 12 MB Thrusters</span></p>
Weightlifting
Shoulder Press (4×1)
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
150 Wall-Ball Shots, 20# / 14#
<p><span id="docs-internal-guid-0838ddb3-7fff-0ea7-04f5-802caf4d976a"> (Last seen 4/18/22)</span></p>
Cooldown
<p dir="ltr"><span id="docs-internal-guid-b6e62e15-7fff-2461-c510-3e4d85787537">1:00 Feet Up the Wall Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-b6e62e15-7fff-2461-c510-3e4d85787537">1:00 Couch Stretch/Side</span></p><p dir="ltr"><span id="docs-internal-guid-b6e62e15-7fff-2461-c510-3e4d85787537">1:00 Thread the Needle Stretch/Side</span></p>