Tuesday November 23, 2021

“Grudges are for those who insist that they are owed something; forgiveness, however, is for those who are substantial enough to move on.” – Criss Jami

Warm Up: 
3 Sets:
200m Jog
30 Seconds PVC Pass Throughs
30 Seconds Alternating Overhead Lunges (PVC)
30 Seconds Ring Rows

Pull-Up Strength:
EMOM 10:
3 Weighted Strict Pull-ups
or
30 Seconds Band-Assisted Strict Pull-ups

WOD:
AMRAP 7:
7 Box Jumps (30/24″)
7 Chest-to-Bar Pull-ups

Intermediate: 
AMRAP 7:
7 Box Jumps (24/20″)
7 Pull-ups

Beginner:
AMRAP 7:
8 Box Step-ups (24/20″)
7 Ring Rows

Alternate Workout:
7 Jump-to-Targets (12″)
7 DB Hang Power Cleans (50/35#)

Movement scaling options: 
Box Jumps: Step-ups, Height
Chest to Bar Pull-Ups: Pull-ups, Jumping Chest-to-Bar Pull-ups, Hard Ring Rows

Cool down: 
3 Sets:
30 Seconds Calf Stretch / Side
30 Seconds Banded Shoulder Stretch / Side