Thursday October 27, 2022

Warmup

1:30 Bike/Row

10/Side DB Upright Row

10/Side DB Lateral Raises

5/Arm Hang DB Snatch

10/Leg Lateral Step Ups

3/Side Turkish Getup

Mobility

Pigeon Pose on Box :30/Side

Child’s Pose on Box 1:00

BB Warmup

5 Shrugs

5 High Pulls

5 Muscle Snatches

5 Hang Power Snatches

5 Snatch Balances

Skill/Strength

Work up to a heavy hang snatch

Full or power.  Go heavy, or use light weight and practice technique. 

WOD

4 rounds:

12 box jumps

18 DB snatches

24 situps

You must also complete 25/20 bike cals at some point during the WOD.

Choose your own DB weight.

F:  light DB

P1/P2:  as written

C:  50/35 minimum DB; box jump overs (jump required); 15 GHD situps; add 25/20 ski cals