WOD-9/21/18

Warm-up


• 400 m Run • 10 Front-to-back Leg Swings /leg


• 10 Side-to-side Leg Swings /leg


• 10 Prone Scorpions (face down)


• 10 Supine Scorpions (face up) 2 rounds


• 30 sec Pigeon Pose (L/R)


• 30 sec Hanging partner stretch 

Strength


5-4-3-2-1 reps:
   

• Hang Power Snatches Start at 60% of 1 RM increasing weight.

Core


6 rounds:


• plank side to side 


• Plank jacks

 Conditioning


30 Lunges 30 Pull Ups 30 Med Ball cleans 20/14 30 K2E 30 Burpees 30 Hollow rocks 30 Med ball push ups 20/14