WARM UP – MOBILITY
2 Rds:
Easy 200m run + 2 mins dynamic stretches
–
DB halos, windmills, presses, hang snatches
Burpee warmups
WOD A
SAWEETIE
5 Rounds:
In 3 mins…
200m Run, then AMRAP:
10 DB hang snatches 50/35lb
5 DB facing burpees
– rest 1 min between rounds –
—
– Hit the run hard!
– Pickup where you left off in the AMRAP each round for one big score at the end
– 5 UB hang snatches per side, no alternating
WOD B
3 Sets:
30 secs Prone Y raises
– rest 15 secs –
30 secs Band pull-aparts
– rest 15 secs –
30 secs Bent over rows
– rest 60 secs –
