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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