“111016” WOD 12/4/20

WARM UP:
400 M. Row or Run
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
10 Snatch Extension
Then:
Mobility

WIN
SKILL:
EMOM 9
M1: Front Plank 
M2: 20 Sec. Handstand Hold
M3: Rest
LIFT:
Hang Snatch 
3 @ 60%
3 × 3 @ 65%
WOD:
“111016”
5 Rounds 
10 Hang Snatch (95/65)
10 OHS

FIT
SKILL:
EMOM 9
M1: Front Plank 
M2: 20 Sec. BB O.H. Hold
M3: Rest
LIFT:
3 Sets
8e DB Box Step Ups
*Build
WOD:
5 Rounds 
20 Alt. DB Snatch (50/35)
20 Weighted Backward Lunges

AT HOME
SKILL:
EMOM 9
M1: Front Plank 
M2: 20 Sec. BB O.H. Hold or Handstand Hold
M3: Rest
LIFT:
3 Sets
8e Weighted Box Step Ups
*Use a box or ledge w/ weight
WOD:
5 Rounds 
20 Push Ups
20 Weighted Backward Lunges