Tuesday, January 11
WOD
Happy Birthday Chrissie Kumar!
Warm-up:
10 PVC Passthrough
4 Deep squat complex
5 reps of Burgener warm-up w/ PVC
10 Hollow rock
6 Spiderman lunge
8 Bootstrapper
10 PVC Halo
W/ Barbell
5 Muscle snatch
5 Snatch grip top down deadlift
10 Burpee
5 Hang power snatch
5 Power snatch
WOD:
A) 5-5-4-4-3-3 Power Snatch Building
12 minutes including warm-up. Focus on proper form over load.
B) “Freddy Krueger”
For time:
21-15-9
Kettlebell Swings (Rx- 70/53#, Scaled I 53/35#, Scaled II 35/26#)
Burpees
*7 minute cap.
Mobility:
:30 Puppy dog
1:00 Archer
