191128 - “Tryptophan 2.0”

***9:00am class ONLY - Happy Thanksgiving!!***

(Compare sport to 141128,171123, & 181122)

Warm up: Cardio MOB Barbell Warm up Dry Run

WOD: “Tryptophan 2.0” Rx: 4min AMRAP: 9 O/H Squats (95/65) 6 Strict Pull-ups 4min AMRAP: 15 Front Squats (95/65) 6 Strict Pull-ups 4min AMRAP: 21 Back Squats (95/65) 6 Strict Pull-ups Scaled: 3min AMRAP: 9 O/H Dumbbell Lunges (20s/15s) 6 Ring Rows 3min AMRAP: 15 Dumbbell Front Squats (20s/15s) 6 Ring Rows 3min AMRAP: 21 Air Squats 6 Ring Rows Sport: 9 O/H Squats (165/105) 9 Ring Muscle-ups 15 Front Squats (165/105) 15 Strict HSPUs 21 Back Squats (165/105) 21 C2B Pull-ups

Mobility: Lat FR IT/Quad FR Shoulder Stretches