Saturday, September 12
WOD
Warm-up:
1/2 Class Run 150m
1/2 Class Perfect Stretch 3/Side
:30 Each Movement
Yoga Push-up
Deep Squat Complex
V-Up
Bent Over Row (switch halfway)
Goblet Squat
Single Arm Push Press (switch halfway)
Pull-up
Partner WOD!
25 minute AMRAP:
150m Run
12 Alternating DB Snatch (50/35#)
6 T2B/Pullup
8 Single arm DB Front Squat (4 each side)
With one person working at a time.
P1 runs 150 then P2 runs
P1 completes 12 Snatch then P2, etc.
Home WODers:
25 minute AMRAP:
150m Run
Rest same amount of time as run
12 Alternating DB Snatch (50/35#)
Rest
6 T2B/Pullup or 8 Renegade row & 8 V-up
Rest
8 Single arm DB Front Squat (4 each side)
Rest
Mobility:
1:30 Fragon
