PRE WOD CONDITIONING
50 Calories Bike
50 Calories Ski Erg
STRENGTH
Front Squat work up to
5 @ 110
WOD
50 Du’s
50 Sit Ups
9 Power Snatch #95
40 Du’s
40 Sit Ups
8 Power Snatch #95
30 Du’s
30 Sit Ups
7 Power Snatch #95
20 Du’s
20 Sit Ups
6 Power Snatch #95
10 Du’s
10 Sit Ups
~11:33
ACCESSORY WORK
2 Sets ~~ ALL
Banded Ext/Int Rotation R/L
Banded Pull Aparts/Diagonal
Banded Rows
_____
12 Lateral Raises #5
12 T’s and Y’s #5
5 Plank to Forearms
12 Push Ups
12 Ring Dips
12 Strict Pull Ups
12 Butterfly hanging circles
_____
12 Bicep Curls #25
12 DB OHP Wide #25
12 Tricep Ext #45
12 DB Rows #45