200911 - “9/11”

September 10, 2020


(Compare to 180911)
 

Warm up:
Cardio
Barbell Warm up
Snatch Breakdown
Dry Run
 

WOD: For time
Rx:
2001M Row Buy-in
Then 4 Rounds of:
9 Snatch (135/95)
11 Dumbbell Box Step Overs @20” (50s/35s)
412M Run Buy-out
Scaled:
2001M Row Buy-in
Then 4 Rounds of:
9 KB Swings
11 Box Step Overs
412M Run Buy-out
Sport:
2001M Row Buy-in
Then 4 Rounds of:
9 Snatch (165/115)
11 Dumbbell Box Step Overs @24” (50s/35s)
412M Run Buy-out
 

Mobility:
Glute LAX
Trap LAX

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