Warm Up
3 Rounds
6 Hanging Scap Retractions
6 Pause Squats
6 Band Sword Pulls/ side
6 Alt T Push Ups
1 Min Single Leg Flexion each side
Work
“Wade” (35 min cap)
5 Rounds
11 Single Arm DB Snatches (50/30)
12 Single Arm DB Thrusters
11 Weighted Pull Ups* (50/30)
Mobility
1 Min OH Band Stretch/ side
1 Min Death Stretch /side
*Pull Up scaling Options:
– 11 Weighted Pull Ups (25/15)
– 11 Strict Pull Ups (unweighted)
– 5 Strict Pull Ups (unweighted)
– 11 Kipping Pull Ups (unweighted)
– 11 Ring Rows
Upcoming Events:
– Volunteer Composting & Workout Event, 11/12
– CrossFit DC 12th Anniversary Party, 11/17, 6PM @ U Street Location
Reminders:
– H Street Location will be CLOSED for Crossfit L1 Certification on 11/11 and 11/12, U Street will remain OPEN
– NO EVENING CLASSES, 11/17 @ both H and U Street Locations
