TODAY'S WOD | Monday, November 11th, 2019

Strength

Neck Exercises
1. Quadruped T-Spine Rotations x8
2. T Spine CARS x6
3. Foam Roller Ext.
4. Prone Y's x10

3 Rounds

WOD

"3D REMRANCE DAY"
18 min AMRAP
11x H.P. Snatches (75/55)
11x Burpees
11x Thrusters (75/55)
11x Pull ups
Rest with a minute of silence @ 11-12min mark
WARM UP
3min Row, Ski, Bike
Army Crawl (Blue Mats)
Tin Soliders 
Military Press (Bottoms Up KB)

ACTIVATION
Cat / Cow
Down Dog / Seal Flow
Bird Dogs
Glute Bridges
Mod HSPU
Warrior's Pose Flow

CAMPFIRE COOLDOWN
Supine Twisted Cross
Child's Pose with Thread Needle
Driven Jiu Jitsu Retreat Yoga and Wellness