Thursday 11/29

MOBILITY

WARMUP
3x's
30 sec DU
30 sec sq
30 sec Push up
30 sec rest

DEMO MOVEMENTS/STANDARDS

WOD
Open 17.1
20 min cap
10-DB snatch (50-35)
15-Burpee Box jump overs
20-DB snatch
15-Burpee Box jump overs
30-DB snatch
15-Burpee Box jump overs
40-DB snatch
15-Burpee Box jump overs
50-DB snatch
15-Burpee Box jump overs

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eXpress WOD

​eXpress MOBILITY

eXpress WARMUP

WOD
3 X's thru
Head cutter ladder
round trip
10 @ 53-35
8 @ 60-44
6 @ 70-53
then back up.
Must re-set the 6.
rest as needed between efforts