WOD - Monday, 11.23.2015

Sean and Jeremy lead an awesome Performance Care Coaches workshop this weekend at the gym - spreading that activelifeRX all over New York

Sean and Jeremy lead an awesome Performance Care Coaches workshop this weekend at the gym - spreading that activelifeRX all over New York

CROSSFIT
WARMUP
10 Yoga Push Ups
10 Cossacks each side
Wall Ball
Duck Walk one length
5 Wall Balls as high as possible

With an empty bar: 10x 1
Goodmorning+1 Back Squat

STRENGTH
Back Squats: In 20 minutes, find a 10RM.

WOD
30-20-10

Box Jumps (30/24)
Pull Ups

Performance Care:
Single Arm Overhead Carry 2x60m each arm

FITNESS
WARMUP

1 min of DU- 1 length of each skill, walking lunge, inch worm + 1 push up, duck walk, bear crawl, crab walk, burpee broad jump. 10 arm circles, 10 leg swings, 10 beat swings.

6-6 KB High pulls, 6-6 KB thrusters, 1 min plank hold, 20 sec "L" hang into 5 strict toes 2 bar

4RFT: 15 wall balls(20/14), 10 Ring push ups, 30 DU (sub in 15 attempts if you can t do DU)
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