WOD-10/8/19

October 8, 2019

Warm-up


• 400m run
• 10 Sampson Lunges
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Strength


Snatch
Spend 15 mins to find 3 rep max

Conditioning
21-15-9 
• Overhead Squats 115/75
• HSPU
After each round:
• 200m Run

Cool down

Core
3 rounds:
• 5 Dragonflies
• 10 Evil Wheels 

 

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