Wednesday, November 16
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-c7b01193-7fff-9163-27d8-2655caaeb2ed">3 RDS</span></p><p dir="ltr"><span id="docs-internal-guid-c7b01193-7fff-9163-27d8-2655caaeb2ed">7/5 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-c7b01193-7fff-9163-27d8-2655caaeb2ed">10 PVC Pass Throughs</span></p><p dir="ltr"><span id="docs-internal-guid-c7b01193-7fff-9163-27d8-2655caaeb2ed">10 PVC Around the Worlds</span></p><p dir="ltr"><span id="docs-internal-guid-c7b01193-7fff-9163-27d8-2655caaeb2ed">10 PVC OH Squats</span></p><p dir="ltr"><span id="docs-internal-guid-c7b01193-7fff-9163-27d8-2655caaeb2ed">10 Cossack Squats</span></p>
Weightlifting
Snatch (4×1)
Amanda-Ish (Time)
9-7-5
C2B Pull-Up
Squat Snatch (135/95lb)(61/43kg)
*15/12 Cal Bike After each set including to finish the workout
C2B Pull-Up
Squat Snatch (135/95lb)(61/43kg)
*15/12 Cal Bike After each set including to finish the workout
12 MIN CAP
LEVEL UP OPPORTUNITY: Sub Ring Muscle Ups for C2B (Gymnastics Focus)
<p><span id="docs-internal-guid-58948146-7fff-498b-0feb-2bc75bdae89a">(Last seen 6/17/22)</span></p>
Metcon
Cooldown
<p dir="ltr"><span id="docs-internal-guid-a6d5ec89-7fff-e813-d1bd-f7b693ee7da6">:45/Side Couch Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-a6d5ec89-7fff-e813-d1bd-f7b693ee7da6">:45/side Thread the Needle Stretch</span></p>