WOD Saturday 01.11.2020

Mobility:
Overhead Banded Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Samson + T-Spine Opener x 10 Alt reps
Banded Pull Aparts x 20 reps
Banded Pass Throughs x 20 reps

Warm Up:

AMRAP in 4 minutes
“A” – Row or Bike
“B” 1 round of:
10 Walking Lunges
5 No Push Up Burpees

Technique & Review:

– DB Snatch

5 minutes to complete 2 sets
3 Burpees (6″)
4 Alt DB Snatch
4 Alt Box Step Ups
5 Cal Row
– Rest as needed b/t sets –

 

WOD

EMOM x 20 minutes
Min 1: MAX Burpees (6″)
Min 2: MAX DB Snatch (50/35)
Min 3: MAX Alt Box Step Up (24/20″)
Min 4: MAX Cal Row
Min 5: Rest

*L2

EMOM x 20 minutes
Min 1: MAX Burpees (6″)
Min 2: MAX DB Snatch (40/30)
Min 3: MAX Alt Box Step Up (24/20″)
Min 4: MAX Cal Row
Min 5: Rest

*L1

EMOM x 15 minutes
Min 1: MAX Burpees (45lb Plate)
Min 2: MAX DB Snatch (35/20)
Min 3: MAX Alt Box Step Up (20/16″)
Min 4: MAX Cal Row
Min 5: Rest