Workout of the Day - November 27, 2024

Mobility
- 2:00 Pec Release w/ Ball (each side)
- 10 Windmills (each side)
- 3 3-Way Wrist Stretches (0:30 each)
- 10 Supine Bridge & Twists
- 8 Straight Bridges
- 6 Crab Bridges
- 3 Bridge & Twists (each side)

Warm-up
5 Minute EMOM:
- 8 Dumbbell Push Press
- 10 Sit Ups
- 7 Banded Passthrough
- 10 Banded Pull Aparts
- Plank Hold

Hand Stand Push Up 2 - Practice
3 Rounds:
- Minute 1: Elevated Pike Push-Ups (8 reps)
- Minute 2: Wall Holds (45 seconds)
- Minute 3: Wall Walks (2-5 reps)
- Minute 4: Rest

Wod
3 Rounds - For Time:
- 10 Single Arm Dumbbell Split Jerk (5 each arm)
- 10 Toes to Bar
Rest: 2 minutes
2 Rounds:
- 8 Single Arm Dumbbell Split Jerk (4 each arm)
- 8 Toes to Bar
Weight:
RX: 50/35
Scaled: 35/25
Beginner: 20/15