180619 - “Dogs’ Chase”

Warm up:

Cardio

MOB

Barbell Warm up

Skill/Strength:

Back Squat

1-10-20-1-10-20

85%-70%-60%-85%-70%-60%

WOD: 4 Min AMRAP

Rx:

25/20 Cal Bike

20 Dumbbell Snatches (50/35)

Max Burpees Over Dumbbell

Scaled:

25/20 Cal Row

20 Dumbbell Snatches (15/10)

Max Burpees

Sport:

25/20 Cal Bike

20 Squat Snatches (115/75)

Max Bar Facing Burpees

Mobility:

Circle-up

Shoulder LAX