WOD: October 19th, 2018

Warm-Up

General Warm-Ups
Shoulder Protraction & Retraction
Banded Pull Aparts
Pass Throughs x10
Shoulder Rotations x10
Lat Activations x10
Air Squats x10
Beat Swing x10
Squat Jumps x10

Snatch Progression
Hang Power Snatch
Squat Snatch

WOD Prep
HPS
T2B
OH Squats
Dball over Shoulder
Squat Snatch
MU, PU’s, & Push Ups

ROMWOD

#swoleandflexy

Team WOD

Fitness
Team of 3 for time:
800m run (together)
80 Hang Power Snatches (25/15)
70 Modfied T2B or Knee Raises
60 OH Squats (35/25)
50 Odd object over shoulder
40 Squat Snatches (45/35)
30 Jumping C2B Pull ups + 30 Push ups

Scaled
Team of 3 for time:
1 mile run (together)
80 Hang Power Snatches (45/35)
70 Modified T2B
60 OH Squats (65/45)
50 Odd object over shoulder
40 Squat Snatches (85/55)
30 Jumping bar MUs or C2B Pull ups + 30 Push ups

RX
Team of 3 for time:
1 mile run (together)
80 Hang Power Snatches (95/65)
70 T2B
60 OH Squats (115/75)
50 Odd object over shoulder
40 Squat Snatches (135/85)
30 bar muscle ups