Monday 9/9

MOBILITY

WARMUP
3 rounds
30 sec Bent row(bar)
30 sec Thruster
30 sec Muscle snatch
30 sec rest

SKILL/DRILL
Power Snatch

WOD
15 min window
3rds
500m row
9-Bar MU
21-Wall balls
rest the remainder of the time
then
15 min window
3rds
400m run
9-HSPU
21-Power snatch(75- 55)
Score 2 times

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eXpress WOD

​eXpress MOBILITY

eXpress WARMUP

WOD
5 rds
2 min rest between
6-DKB H. Cleans(53- 35)
6-DKB front squat
6-DKB push press
12-DKB Russian swing
6-DKB bent row
12-DKB burpee