WARM UP – MOBILITY
5-7 mins dynamic + TTB warmups
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BB tech/warmup for snatch and thruster
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8-10 mins to warmup to a heavier set of 3 thrusterS & T&G snatches than you’ll use in the WOD
WOD A
CROSSFIT.COM WOD 181127
18-15-12-9-6-3 reps for time of:
Thrusters 75/55
Power snatches 75/55lb
Toes to bar
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-Use a weight that round 1 is 1-2 sets
-Scale TTB to straight leg raises or knee raises
-If you’re newer to classes or struggle with high rep workouts, do 15-12-9-6-3
WOD B
**Start this on your own time after completing WOD A**
3 sets, easy pace:
2 UB Turkish get-ups /side
12 Single arm DB bent over rows /side
12 Cuban press w/weighted PVC or BB
