Thursday, September 20 WOD

Room 2
Warmup: 2:00 Bike or Row then,
2 Rounds:
50′ Walking Samson Stretch
10 Kneeling PVC T-Spine Rotations/ea
10 PVC Kang Squats
10 PVC Sotts Press Or Behind the Neck Push Press
Buy-In: 10:00 EMOM:
1 BTN Snatch Grip Strict Press+ 1 Push Press+ 1 OHS (From the Rack! Please drop the bar after the OHS if you cannot lower safely to the shoulders.)
-This is a good way to work on movement pattern in the OHS because the athlete will be limited by what they can strict press OH.
WOD: 13:00 AMRAP:
5 Thrusters (C: 115/85, P: 95/65, F: 85/55)
10 Pull ups
5 Burpees over the Bar

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