Friday November 5, 2021

Warmup

2 Lap jog or 1:30 Bike/Row

Banded Monster Walks

10/Arm Bent Over Row

10/Arm Single Arm OH Press

10/Arm Single Arm Russian KBS

10 Jumping Lunges

Mobility

Child’s Pose 1:00

Calf Stretch :30/Side

BB Warmup (Snatch Grip, 5 of each)

Shrug

High Pull

Power Snatch

Snatch Balance

Skill/Strength

Hang Power Snatch 3x3

Go heavy, or use lighter weight and practice technique. 

WOD (20 minute time cap)

Laps 1/2/3/4

DB Snatch (alternating r/l) 10/20/30/40

Double Unders 25/50/75/100

Choose your own DB weight.  You may also use a KB if we run out of DB.

F:  single unders

P1:  as written

P2:  15/30/45/60 double unders

C:  50/35 DB

Due to end of daylight saving time on Sunday, this will probably be the last running WOD of the year, so run if you can.  Otherwise, modify by rowing 150m/300m/450m/600m.