Friday 10.2.20

GROUP PREP

Bike or Row 6xs:
-:20sec Easy
-:10sec Hard
-5 Inchworm + Push Up
-10 Straight Leg Sit Up
-10ea PVC Pass Thru
-10ea PVC Around The World
-10 PVC Good Morning

-6 Kip Swing
-3 T2B or Variation

Barbell Warm Up
-5 Muscle Snatch
-5 Power Snatch

STRENGTH

EMOM x10

2 Power Snatch – Touch and Go

WOD

For Time:
Buy In: Run 400 meters (sub a 500m ski or row)
Then…

18-15-12-9-6-3
-Power Snatch (75/55)
-T2B
Goal: Sub 14 min

MOBILITY

Post Work 3xs:
–Banded Shoulder Stretch

OPTIONAL POST WOD

2 Rounds for Quality
20 Sit Ups
50′ Single Arm Farmers Carry (right)
20 Russian Twists
50′ Single Arm Farmers Carry (left)
20 Bicycles