Workout of the Day - November 19, 2024

Mobility
- 2:00 Adductor Release w/ Foam Roller or Barbell
- 2:00 Lateral Hamstring Stretch
- 10 Cossack Squats (each side)
- 2:00 Frog Level 1
- 1:00 Frog Level 2 (each side)
- 5 Half Pancakes
- 5 Full Pancakes

Warm-up
5 Minutes:
- 10 Air Squats
- 5 Push-Ups
- 10 Walking Lunges (5 per leg)
- 5 Burpees

Hang Squat Clean 1 - Practice
3 Rounds:
- Minute 1: Clean Deadlifts (8 Reps)
- Minute 2: Front Squats (6 Reps)
- Minute 3: Hang Clean (8 Reps)
- Minute 4: Rest
*Use 60% of 1 RM of your Clean

Wod
4 Rounds - For Time:
- 200 Meter Run
- 30 Wall Balls (20/14 lbs)
Time Cap: 13 Minutes
Weight:
RX: 20/14 lbs (to 10/9 ft target)
Scaled: 14/10 lbs (to 9/8 ft target)
Beginner: 10/6 lbs (to 9/8 ft target)