pic courtesy of Tes.com The gym will be on holiday hours today in observation of Veterans Day on Saturday.



Dumbbell Squat Clean and Man Maker practice

Videos courtesy of CrossFit HQ and Badger CrossFit respectively.  Get some good practice prior to the WOD.  For the Man Makers, one push up, one left arm row, and one right arm row = 1 rep



3 Rounds:

15 Dumbbell Squat Cleans (35/25)

30 KB Swings (53/35)

10 Man Makers  (35/25)



Scaling Options:

DB weight -> As needed


KB Weight -> As needed


Cool Down:

Banded lat stretch – 2 min per side


Oly Wall stretch – 3 min

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