Workout of the day

Workout of the day

Saturday, December 4th, 2021

Coach led warm up

Partner medball warm up

  • 10 roll to toss

  • 20 lateral toss

  • 10 roll to toss backwards

  • 10 toss to slam

  • 10 medball clean to shot

Part B

100 singles (split reps)

then,

You go I go for 4 sets w/ bar of: (singles do 2 sets)

5 snatch grip deadlift

5 muscle snatches

5 snatch grip push press

then,

100 singles (split reps)

WOD (partner or single)

20 min amrap of:

60 Double unders (mod: 120 singles)

20 Hang power snatches (95/65)

30 Wall ball shots (20/14)

* Partners split work how they want but move together from rig to wall as work is completed

*Singles complete 1/2 reps

Post rounds and reps to Wodify and Whiteboard

Recovery

2 sets of:

3 min bike

:30 couch stretch/ ea. leg

20 reps alt. prone knee to chest pull to leg across pull

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