Warm-up:
Individual…
Crossover Symmetry
Row 2 minutes
15 Squats
Group…
Spiderman Crawl Down
Broad Jump + 3 Squats Back
10 Dive Bomber Push ups
Fitness:
Every 90 seconds, for (3 sets) of:
Station 1 – Bent-Over Barbell Rows x 6-8 reps @ 2 sec descend
Station 2 – Jumping Squats x 6-8 reps
Station 3 – Side Planks x 30 seconds each side
WoD:
Every minute, on the minute, for 20 minutes (5 sets):
Minute 1 – 30 seconds of Assault Bike (for calories)
Minute 2 – 30 seconds of Russian Kettlebell Swings
Minute 3 – 30 seconds of Dumbbell Push Press
Minute 4 – 30 seconds of Push-Ups
* track total reps + calories
Performance:
Take 15 minutes to build to today’s 1-RM Snatch
WoD:
Every minute, on the minute, for 20 minutes:
Even minutes – 30 seconds of Rowing (for meters)
Odd minutes – Power Snatch or Snatch x 3 reps @ 70-80% of today’s 1RM
*track meters
Mobility:
Banded Hamstrings and Shoulders
Wall Splits
Roll Posterior
LAX to traps