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!