“091021” WOD 9/10/21

WARM UP:
400 M. Run
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Through
10 Good Mornings
10 OHS
10 Snatch Extension
Then:
Mobility

WIN
SKILL:
EMOM 6
ODD: Front Plank
EVEN: Rest
LIFT:
Snatch Pull + Snatch
2 + 2 @ 60%
3 x 2 + 2 @ 65%
WOD:
“091021”
20-18-16-14
DB Snatch (50/35)
*200 M. Run after each round.
**10 Min. Cap.

FIT
SKILL:
EMOM 6
ODD: Front Plank
EVEN: Rest
LIFT:
Strict Press
5 x 4
*Build. Keep it light
WOD:
20-18-16-14
DB Snatch (50/35)
*200 M. Run after each round.
**10 Min. Cap.
***Sub. the run for a 250 M. Row accordingly.

AT HOME
SKILL:
EMOM 6
ODD: Front Plank
EVEN: Rest
LIFT:
4 Sets
8 Weighted Push Ups
WOD:
20-18-16-14
DB Snatch
*200 M. Run after each round.
**10 Min. Cap.
***Use what you got.