WARM UP:
3 Rounds
40 Jump Rope Singles
10 OHS
10 Pass Throughs
10 Good Mornings
10 Bumper Jacks
Then:
Shoulder Mobility
SKILL:
3 Rounds (At a walking Pace)
6E DB Split Squat w/ Rear Foot Elevated
10 Weighted Glute – Bridges
10 Skull Crushers
25 Weighted Sit Ups w/ Weight Across Chest
LIFT:
Warm Up Snatch to 65% 1RM
WOD: (Compare to 9/10/13)
“CHUTES AND LADDERS”
AMRAP 20
2 Snatch (Start at 60% 1RM)
50 Double Unders
(Add 10lbs every round)
*Score = total tonnage and final weight lifted.
POST WOD:
Hip and Shoulder Mobility
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