Wednesday, Nov. 15th, 2017

 

A) Warm Up

200m Light Jog

:30 Seconds Jumping Jacks
10 Good Mornings
10 Back Squats

:30 Seconds Push-Ups to Downward Dog
10 Elbow Rotations
10 Strict Press

:30 Seconds Active Spidermans
10 Stiff-Legged Deadlifts
10 Front Squats

*Empty Barbell

B) Strength/Skill

12 Min EMOM:

Min 1: 10 Kayaks 45/35
Min 2: :30 Hold Plank
Min 3: 5 Strict Dips

C) WOD

7 Min Amrap:

Power Snatch 115/75
EMOM: 7 Wall Balls 20/14

*Score is total snatches completed