MON 11/27/23 WOD

Warm Up - 2 sets:  10 alternating spiderman stretches - 10 alternating toy soldiers - 10 alternating plank reach-throughs - 10 alternating single-leg V-ups - 2 sets:  :40 KB swings to eye level – Rest :20. - :40 burpees – Rest :20 – SDLHP Warm up:  3 sumo deadlifts – 3 sumo deadlift-shrug (slow) – 3 sumo deadlift-shrug (fast) – 3 sumo deadlift high pulls x 2 - 2 sets:  5 sumo deadlift high pulls (set 2 at workout weight) – T2B Warm up:  5 kip swings x 2 – 3 kip swings + 2 knees above hips – 2 kip swings + 2 knees to armpits – 2 kip swings + 2 knees to armpits + 1 toes to bar – 5 toes to bar –

WOD
21-15-9:
Sumo deadlift high pulls L3-115/75# L2-75/55# L1-45/35#
Toes-to-bars L2-knees to elbows L1-knees above hips

FOR TIME

SKILL WORK
EMOM 10:
5 barbell good mornings us around workout weight

Post WOD – 2:00 alt reach, lift and roll