Thursday, September 8
WOD
Warm-up:
5 Inchworm
75′ for each of the following
Walking lunge
Bear crawl
Apple pickers
High knees
Carioca
Burpee broad jump
then
Row 1 minute
Practice DU & DB snatch
WOD:
2 rounds, each against a 3 minute running clock:
500m (men)/400m (women) Row
Max DU/SU in remaining time
Rest 1 minute
500m (men)/400m (women) Row
Max Wallball shot (20/14#)
Rest 1 minute
500m (men)/400m (women)
Max DB snatch (50/35#)
Rest 1 minute
Mobility:
1:30 KB calf mash
1:30 KB psoas mash
