Wednesday, Nov. 10

Warm Up: Do as many rounds as you want
jump rope, 60 singles or 30 doubles
10 Overhead Squat w/conduit
10 Back Squat w/conduit
10 Front Squat w/conduit
10 situps

Group Warm Up / Dynamic Stretching

Developing the Pushup
Find scaling for perfect pushup form. We will work through a variety of pushup scaling to find the point at which each person can maintain a stiff, straight torso and perform a pushup with full range of motion. Full range of motion means, starting with elbows looked, hands directly under shoulders or just outside, the chest lowers all the way to the ground or the surface that the hands are resting on. Since we are developing our pushups with consideration for overhead pressing, our elbows stay tight to our torsos and do not flare out.

Pushups 3x10

WOD:
Diane scaled (depending on attendance, we may make this a team wod)
21-15-9
Deadlift 135/95/65
Handstand Pushups or handstand for 21s/15s/9s