“SWINGING GORILLA” WOD 11/18/20

WARM UP:
400 M. Row or Run
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squat
10 Clean Extension
Then:
Mobility

WIN
SKILL:
3 Sets
8e S.L. Glute-Bridges
8 Bar Roll Outs
8 Strict Pull Ups
LIFT:
Clean 
2 @ 65%
2 @ 70%
2 @ 75%
1 @ 80%
2 x 1 @ 85%
WOD: 
“SWINGING GORILLA”
4 Rounds
5 Bar MU
10 Hang Power Cleans (165/125)

FIT
SKILL:
3 Sets
8e S.L. Glute-Bridges
8 Bar Roll Outs
8 Banded Face Pulls
LIFT:
Strict Press
5 x 4
*Build
WOD:
5 Rounds
200 M. Run
40 Single Unders (20 DU)

AT HOME
SKILL:
3 Sets
20 Weighted V-Ups
20 Hollow Rocks
*Rest 1 Min.
WOD:
5 Rounds
200 M. Run
20 Double Unders (40 S.U.)