9.25.2023

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Dynamic Warm Up:

Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop

Warm Up WOD:

2-4-6-8-10

Pull Up

Push Up

Ab Mat Sit Up

STRENGTH:

SNATCH BAR COMPLEX

SNATCH – 10×1 – find a max effort for today

OHS – 3×3

Snatch Grip Shrugs – 3×8

Sorinex Cart Roll Out – 3×10

CONDITIONING:

Share the work:

400 Cal Curve Run

280 Cal Ski, Row or Bike