WARM UP:
500 M. Row
30 Double Unders
10 Hang Squat Cleans (45/35/15)
Then:
Mobilize
LIFT:
Back Squat
3 @ 70%
3 x 3 @ 75%
WOD:
“THE PLASTICS”
AMRAP 4
“CINDY”
5 Pull Ups
10 Push Ups
15 Air Squats
Rest 1 Min.
AMRAP 4
“ISABEL”
30 Snatch For Time (135/95) (95/65) (75/55) (65/45)
Rest 1 Min.
AMRAP 4
“ANNIE”
50-40-30-20-10
Double Unders
Sit Ups
Rest 1 Min.
AMRAP 4
“Elizabeth”
21-15-9
Power Clean (135/95) (95/65) (75/55) (65/45)
Ring Dips
POST WOD:
Roll & Mobilize
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