**Friday’s strength with be a make-up day, so you’ll have the opportunity to make-up the deadlift if you missed it
WARMUP
3x
1 min cardio
:30 plank shoulder taps
10 DB Strict Press
:30 sec side plank per side
10 DB Hang Power Snatch
:30 L-sit on the rings or between 2 boxes
10 Banded Pull Aparts
STRENGTH
Strict Press
7 sets of 1
Go heavy or build. Take 1-2 min breaks between sets.
WOD
Teams of 3:
Accumulate:
180 cal bike
90 Hang DB Power Snatch (Rx+ 70/50) (Rx 50/35) (Fit 35/25)
**2 partners can work at a time, while one is resting. If there happens to be a team of 2, do 120 cals and 60 DB Snatch
OPTIONAL POST WOD
3x
50’ Waiter’s Walk
10 Prone Snow Angels
10 Plate External Rotations
10 Plank Reach Throughs
CrossFit Reserve 