Friday, July 23, 2021

Warmup

2:00 Bike

10 Wall Slides

2 Rounds:

10 Cossack Squat
8/Arm Single Arm Russian KBS
6 Goblet Squats
4 No Push-up Burpee 

Mobility

10 PVC Pass Throughs
10 PVC Around the Worlds
10 PVC OH Squat
5 PVC Snatch Balance (2 sec. pause at bottom)

Skill/Strength

EMOM 8
2 Hang Snatches (full or power) 

Heaviest possible with good form

WOD (25 minute time cap)

Cal Row or Bike
KB Swings
Burpees

 10/20/30/20/10
Ladies cals:  8/16/24/16/8 

F:  light kb; reduce reps
P1:  55/35
P2:  35/25
C:  hang power snatch (95/65) instead of kb swings with reps at 6/12/18/12/6