171103 – WOD

November 3, 2017

Pre Class Mobility:

3x 10 Band Pull-aparts

Barbell FR

 

Warm up:

PVC Warm up

Power Snatch Breakdown

 

Skill/Strength:

5x3 Power Snatch

 

WOD:

12 Minute AMRAP 

Rx:

10 FR DB Lunge

10 DB Snatch (50/35)

10 Burpee Box Jump Overs

Scaled:

10 Lunges

10 DB Snatch (20/12)

10 Burpees Over Box

 

Mobility:

Ham Pole

Shoulder to Shoulder

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