A great week to reflect on all of the things you are grateful for. Sometimes it’s hard to see the forest through the trees. Take the time to slow down this week and remember that we have a lot to be grateful for.
Warm-up
Spend 2 minutes in Z1
Then, PVC mobility as a group
The Port snatch warm-up with emphasis on the OHS
Strength
Squat snatch – 1 full rep EMOM for 8 minutes total
A very uncomfortable movement both mentally and physically, so come ready to warm up and get to a place that being under the bar isn’t physically uncomfortable. Challenge yourself mentally here and attack this strength with a plan in mind.
Skill
The L-hang
On the pull-up bar, make an L with your body. Takes a lot of lat engagement and just picking your legs up won’t produce the position we are looking for. So really focus on your grip on the bar, being active in your hang and be aware of how to scale the movement if this one is too difficult.
WOD
“Red Rover”
16 min AMRAP
16 KBS (70/53#)(53/35#)
8 strict pull-ups
:15 hanging L-hold
20/16 cals AB
Just a very bizarre set of movements and an even more bizarre rep scheme. Kipping today is not an option, so if you are unable to do strict pull-ups, scale to either piked barbell rows or ring rows, no kipping pull-ups.
