Warm up
A- Mash- Feet/calves/ hamstrings
Activate-
B- Combo Activation #4
3x
5 OHS with band 5 second pause
10m OH duck walk with band
5 straddle lateral lunges + walkout + push up
10m walking pigeon
Single leg deadlift 5R/5L
15 hitch hikers
10m Sampson stretch + lizard + rotation
Skill
DB snatch and KBS review
WOD
For time:
1K row
50 KBS w/35# m/53#
800m run
50 KBS w/35# m/53#
1K row
50 DB snatches w/35# m/55#
800m run
50 DB snatches w/35# m/55#
GoFit
Warm up
A- Mash- Feet/calves/ hamstrings
Activate-
B- Combo Activation #4
3x
5 OHS with band 5 second pause
10m OH duck walk with band
5 straddle lateral lunges + walkout + push up
10m walking pigeon
Single leg deadlift 5R/5L
15 hitch hikers
10m Sampson stretch + lizard + rotation
WOD
8x consecutive rounds
20:20
-Rowing
-KBS
-Shuttle run
-DB snatches
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