Sunday 22.11.20 WOD

10 RFT Alternate Rounds with Partner (5 each)

4 Turkish Get Ups

8  Plank KB Pull Throughs

100ft Farmers Carry

6 Shuttle Runs  (down and back for 100ft total)

Purpose and Desired stimulus:

– Core strength

–  smooth calculated movements on Turkish get ups

– strength intervals

– possible recovery workout

– Can push the pace on shuttles to add intensity

Scale to ensure the desired purpose and stimulus are met with the folllowing

Scaling options:

– Use a weight that allows for proper form on Turkish get ups

– set up a 50ft section; down back for farmers; down back 6 times on run