11/16/2022 – WOD

a) Hang Pwr Cl + Pwr Cl + Hang Sq Cl + Sq Clean – 5 Sets @ 65-85%
b) DB Lateral Raises – 4×12 (pause each rep at top)
—Superset a/b every 3 minutes. Work up to a heavy complex. You may take extra time if needed for the last set.

10 Thrusters 95/65#  (RX+ = 115/75#)
10 Pull-ups (RX+ = 10 C2B or 4-6 Bar MU)
10 Lap Shuttle Run

WOD Notes: Goal is 8-12 minutes. This is a shorter Time Domain, so try to choose weights that allow you to move fast! Thrusters should feel relatively light to where you can go unbroken. Same goes with the pull-ups! 1 Lap = 6 mats for the shuttle run. You must touch one hand over the line each lap.  

a) 30 Sec Russian Twists (weighted arm straight) + 15 Weighted Sit-ups: 5 Sets
b) One Arm High Pulls – 4×12 each arm
—No Strict Pull-up challenge since there’s pull-ups in the WOD

Black Friday Beer Mile – Who is in?! Time is TBD!

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