WARM UP:
500 M. Row
20 Air Squats
20 Push Ups
Then:
3 Rounds (Not For Time)
10 Pass Through’s
10 Y’S
10 T’S
10 W’S
10 Reverse Fly’s
10 Face Pulls
Then:
Hip Mobility
SKILL:
EMOM 8
ODD: :30 Sec. Hollow Hold
EVEN: 20 V-Ups
LIFT:
Snatch
10 x 1
*Start around 65% and work your way up to a heavy single for the day.
**If you feel good. Go Big!
WOD:
“LANDO”
20 Rounds
1 Muscle Up
5 Bar Facing Burpees
*Sub. MU for Strict L Sit Pull Up.
POST WOD:
Shoulder Mobility
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