29 Nov WOD- Sunday, Nov 30

WOD Prep with Yasmen:

1. T-spine smash
2. Banded “Z”
3. Banded Heel Cord- Anterior Approach

Warm:

400 m run
10 Ring Rows
5 Ring Supports
5 Kipping MU transition Drill
10 spider lunges
10 fast drops to squat

Burgerner W/U

Strength drills: Clean Pull + Hang Squat Clean 3×3
(increasing weight each set)

Strength: Clean

10 min to est 1 RM squat clean

WOD: “Great Odds”

12 min AMRAP repeating rep scheme:
1-3-5
Muscle up
Squat Cleans @ 75% of 1RM that just established

Lv1: 3 burpee pull-ups = 1 MU
Lv2: jumping MU

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