Workout of the day
Saturday, December 4th, 2021
Coach led warm up
Partner medball warm up
-
10 roll to toss
-
20 lateral toss
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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