GROUP PREP
5 min cardio
10 Wall squats
30 sec prying Goblet Squat
10 PVC Passthroughs
10 PVC Dislocates
10 PVC OHS
5-10 V-Ups
5-10 T2B
Barbell Warmup + OHS + Squat Snatch
STRENGTH
Squat Snatch
5-5-5
*build in weight- scale to power snatch or hang power snatch, if needed
WOD
21-15-9
Overhead Squats 115/75 (scale to front squats)
Toes to Bar
*Row 500m AFTER EACH ROUND (3 times)
MOBILITY
3 Position Banded Hamstring Stretch
OPTIONAL POST WOD
Gymnastics Conditioning
50 Sit-ups
100 High Single Unders
Then…
3 sets of max reps muscle ups (or any pulling motion: ring rows, pull-ups, etc)
CrossFit Reserve 