Wednesday 3.30.22

WARMUP

10 min AMRAP

1 min cardio

10 Walking Samson Lunges

10 Light DB Snatch

5 Light DB OHS or Goblet Squat

10 PVC Passthroughs

10 PVC OHS

Then…

:30 Sotts Press w/ PVC

1:00 Banded Shoulder Distraction

1:00 Ankle Dorsiflexion

STRENGTH

Overhead Squat

Build to Heavy Set of 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5

WOD

3 Rounds For Reps:
AMRAP 4:
500 Meter Ski/Row
20 Alternating Dumbbell Snatches 50/35 (Fit 35/25)
Max Dumbbell Overhead Squats (Fit: Goblet Squats)

Rest 2 Minutes Between Sets

OPTIONAL POST WOD

400m Run x 2