Mon 10/11/21 WOD

Warm Up– 20 Jumping Jacks – 10 Squats – 10 Hollow Rocks – 20 Mountain Climbers – 5 Down/Up Dogs – 10 Push-ups – 20 Zig Zags – 30 sec Push-up Plank – 20 Heel Pulls – 10 Goose Steps – Empty Bar Warm Up – 5 sec Overhead Hold – 5 sec OHS Hold – 3 Rounds – Snatch Progression – 3 Rounds – 1 to Knee – 1 to Hip – 1 Pwr Pull – 1 Pwr Snatch – 1 Sqt Snatch – 2 Rounds –

Strength WOD – Snatch – 3-3-3-3-3-3-3 (Reset) (Compare to 7/23/21)

• WOD – 12 Min AMRAP (Compare to 2/24/21)

• 10 DB Snatches L3-50/35# L2-40/25# L1-30/15#

• 8 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#

• 6 Box Jumps L3-24/20” L2-20/18” L1-18/16”

• Rounds + Reps