Wednesday Dec. 23, 2020

Warm Up
Mobility:  Banded Shoulder Distraction 1:00/Side https://www.youtube.com/watch?v=t07FOe6MOTU 

2 rounds:
16 Mountain Climbers
10 Single Arm DB Press (5/arm)
8 Sit-Ups 

Strength/Skill
Spend some time warming up the movements in the workouts below 

WOD 
Option 1: Open 12.1
AMRAP 7
Bar facing burpees 

Option 2: Open 12.2
AMRAP 10
30 Power Snatch (75/45)
30 Power Snatch (135/75)
30 Power Snatch (165/100)
As many in remaining time at (210/120) 

Option 3:  Open 13.1 (Combination of 12.1 & 12.2)
AMRAP 17
40 Bar facing burpees
30 Power Snatch (75/45)
30 Bar facing burpees
30 Power Snatch (135/75)
20 Bar facing burpees
30 Power Snatch (165/100)
10 Bar facing burpees
As many in remaining time at (210/120) 

Modify the power snatch by doing alternating DB snatch or KB swings and regular burpees.

 Choose 1 or more of the above