Friday 11.11.22

WARMUP

10 min AMRAP

1 min cardio

10 Air Squats

10 DB Floor Press

10 DB Snatch

5 KB SDHP

5 American KB Swings

Then…

Coach led BB Warmup

STRENGTH

Snatch

5@40

5@50

5@60

Or

DB Snatch

3×10

WOD

AMRAP 3 min

10 Bench Press (95/65)

10 Cal Row

Rest 3 min

AMRAP 3 min

10 Sumo Deadlift High Pull (95/65)

10 Cal Ski

Rest 3 min

AMRAP 3 min

10 Front Squats (95/65)

10 Cal Bike

**3 scores today! Sprint efforts!!

OPTIONAL POST WOD

Midline 3x

10 Hip Extension

10 GHD Sit-ups

*Rx+ add weight