WOD Friday 11.22.2019

Mobility:
Lying Pec Stretch x 1 minute/Side
Figure 4 Wall Stretch x 1 minute/Side

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Crab Walk x 25ft
Alt Lateral Lunge x 50ft
V-Step x 25ft

Warm Up:

AMRAP in 4 minutes
“A” Row
“B” 1 round of:
10 Scap Pull Ups
8 Ring Rows
6 Banded Squats

Technique & Review:

KB Snatch
– (R) Single Arm KB Swing x 5 reps
– (L) Single Arm KB Swing x 5 reps
– (R) Single Swing + High Elbow x 3 reps
– (L) Single Swing + High Elbow x 3 reps
– (R) KB Snatch x 3 reps
– (L) KB Snatch x 3 reps

In 6 minutes complete 2 sets of:
150m row
5 Wall Balls
3 KB Snatch/Arm
1-3 Strict Pull Ups
– Rest as needed b/t sets –

WOD

For time
1000m row
75 Wall Balls (20/14)
50 KB Snatch (24/16kg)
25 Strict Pull Ups

*L2

For time
1000m row
60 Wall Balls
30 KB Snatch (16/12kg)
15 Strict Pull UPS

*L1

For time
750m row
50 Wall Balls
20 KB Snatch (12kg/8kg)
10 Strict Banded Pull Ups