WOD

102122

By October 20, 2022 No Comments
Friday, October 21

WOD

Warm up:
10 Leg swing
10 PVC passthrough
w/ PVC
6 Down & up
6 Down & up elbows high and outside (scarecrow)
6 Muscle snatch
6 Snatch land
6 OHS
6 Snatch drop
4 Deep squat complex
w/ Barbell
3 Snatch grip deadlift + hang power snatch
3 Snatch grip deadlift + hang squat snatch
6 Alternating DB snatch
6 Box jump over

WOD:
A) 2 Snatch (Squat or power)
12 minutes to build to a heavy double in no more than 6 sets.

B) For time:

10 DB snatch (Rx-50/35, Scale I-35/25, Scale II-25/15)
20 Box jump over (Rx+ clear box on jump, Rx-24/20, Scale to 14 reps)
20 DB snatch
20 Box jump over
30 DB snatch
20 Box jump over
20 DB snatch
20 Box jump over
10 DB snatch
20 Box jump over
*12 minute cap.

Mobility:
1:00 Low dragon
1:00 Thread the needle

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