Thursday, December 9th, 2021
General Warm-Up
2 sets
8 PVC Pass Through + Lunge
8 Push Up to Pike
8 Cat Cow
8 Deadbugs
8 Side Plank Hip Abductions
8 Bird Dog
Into
2 Sets
8 PVC OHS
8 Up Down
8 Bent Rows
8 PVC Pass Through + Lunge
8 Push Up to Pike
8 Cat Cow
8 Deadbugs
8 Side Plank Hip Abductions
8 Bird Dog
Into
2 Sets
8 PVC OHS
8 Up Down
8 Bent Rows
Strength
Overhead Squats for Load
4 sets of 5
Tempo 3111
Rolling Clock 2:30
4 sets of 5
Tempo 3111
Rolling Clock 2:30
WOD
Workout Format
3 Rounds for Time
20 Alternating DB Hang Snatch (50/35)
15 Pull Ups
20 Alternating DB OH Lunges
*Switch Hand after 10 reps
Lunges Alternate legs each rep
*Sprint*
20 Alternating DB Hang Snatch (50/35)
15 Pull Ups
20 Alternating DB OH Lunges
*Switch Hand after 10 reps
Lunges Alternate legs each rep
*Sprint*