Wednesday 11/30/22

THE BOARD

Station Day! 8:00 in each station ~ 4:00 to transition to the next

THE MOBILITY

• Lat Foam Roll
• Scap Smash

THE WARM-UP

You will do one warm-up, depending on your start station. Everyone will do the first 4 movements, then you will do the movements specific to your start station.

• A-T-V-T
• CWC

STATION #1

As Many Rounds/Reps as possible in 8:00

• Devils Press (Alternating)
• Dumbbell Hang Power Snatch (Alternating)
• Ab Mat Sit-Up (AMSU)

STATION #2

As Many Rounds/Reps as possible in 8:00Bringing the big dumbbells out here! Make sure you are confident with the weights you choose!

• Ab Mat Sit-Up (AMSU)
• Goblet Squat
• Dumbbell Power Snatch + Shoulder to Overhead (Dumbbell Push Press or Dumbbell Push Jerk) This is a 2 part movement - you will do a Power Snatch, bring the DB down to your shoulder, then do a STOH to complete the rep.

STATION #3

As Many Rounds/Reps as possible in 8:00

• Ab Mat Sit-Up (AMSU)
• Wall Balls
• Rowing Technique

THE FINISHER

Reverse Fly (Bent Over)0:30 Erg (Bike/Ski/Row) Sprint - Choose something different you don't always get to use, or use a rower - up to you!

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