Burn – Friday 11/8

PVC mobility as a class
The Port snatch warm-up
Emphasis on the pull and OHS position

Burn strength
Every :45 for 12 rounds total
KB complex – 1 KB deadlift + 1 KB SDHP + 1 goblet squat
*add one rep to each movement every round
Let’s make sure we understand the sumo deadlift high pull and what it teaches us. Make this complex as heavy as possible.

Burn WOD
“Get Down”
AFAP with a partner
120 cals row
50 burpee box jump overs
100 cals ski
50 burpee box jump overs
80 cals AB
*look to 6/13
**burpees must be box facing
This can be done in any order on the machines to allow for each group to get on the ski erg. Split the work however you want but obviously, only one person can be working at a time. This is going to take some time so pace it out from the very beginning and rely on your partner for a little rest.

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