**Putting a running option in most of this week, since this may be one of our last nice weeks. It is getting really dark, so feel free to choose the bike option instead.
SPECIFIC WARMUP
5 Push-ups to Down Dog
10 Box Step Ups
10 Light DB Snatch
STRENGTH
1 Rep Max Bench Press
Then…
Close Grip Bench Press 3×5
WOD
20 min AMRAP
20 Burpee Box Jumps
20 Single Arm Alternating DB Snatch 53/35
20/17 Cal Bike/ 400m Run
MOBILITY
Foam roll t-spine and lower back
OPTIONAL POST WOD
Midline
5 Rounds:
:30s Slow Ring Mountain Climbers (feet on rings)
Rest :30s
:30s Ring Plank (hands on rings)
Rest :30s
100′ DBall Carry
Rest :30s
CrossFit Reserve 