Monday, November 6 WOD

Room 1
Warmup: 200m Run/Row
1 Round:
20s Samson stretch ea
10 sit-ups
10 super mans
10 roll to Vsit
10 wall facing ohs
25 double unders/ 50 singles
*Warmup To 80% of LAST WEEKS heaviest weight.
Buy-In: 5 Sets:
‪2 Back Squat @ 80% of LW Heaviest weight ‬
‪8/each DB Row‬
WOD: 2 Rounds:‬
‪3:00 To Complete:‬
‪400m Run‬
‪In remaining time,‬
‪AMRAP Pull ups‬
‪-1:00 Rest‬
‪3:00 To Complete:‬
‪400m Run‬
‪In remaining time,‬
‪AMRAP DB Hang Power Snatch (C: 55/35, P: 45/25, F: 35/20)‬
‪-1:00 Rest‬
‪*Score total pull-ups and total HPS‬
‪(15 total mins)‬

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