171123 – “Tryptophan”

November 23, 2017

 

**HOLIDAY HOURS- Thursday- 9:30am only, Friday- 9:30am only- Happy Thanksgiving!!**

 

(Compare to 141128)

 

Warm up:

Junk Yard Dog

PVC Warm up

 

Skill/Strength:

Post WOD 500M Row Repeats

 

WOD: “Tryptophan”

Sport:

9 O/H Squats (155/105)

9 Muscle-ups

15 Front Squats (155/105)

15 Strict HSPUs

21 Back Squats (155/105)

21 C2B Pull-ups

Rx:

9 O/H Squats (95/65)

9 Strict C2B Pull-ups

15 Front Squats (95/65)

15 Strict Pull-ups

21 Back Squats (95/65)

21 Horizontal Ring Rows

Scaled:

9 Goblet Squats

9 Ring Rows

15 Goblet Squats

15 Ring Rows

21 Goblet Squats

21 Ring Rows

 

Mobility:

Lat FR

IT/Quad FR

Shoulder Stretches

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