Wednesday, 1 November, 2017

WARM UP – MOBILITY
Dynamic warm-up and stretch out

Review WOD movements (tech KB snatch + OH Lunge combo) and scaling options and set up for WOD

WOD A
HUMPDAY BURNER
Complete 5 rounds for total reps:
1 min AMRAP / 30s Rest between movements
90s rest after each full round = (38 mins total)

Dumbbell push-up + Renegade rows (50/35) (Push-up + Row R + Row L = 1)
Box jump over (24/20″)
Kettlebell snatch + OH lunge (20/12kg) (30s R / 30s L) (Snatch + Lunge = 1)
Row (Cals)

Start on any station and rotate in order (get into groups of 3-4 to share equipment)
KB Snatch Right arm = Right knee to ground on lunge / Left arm = Left knee (scale DB snatch)

ACCESSORY
Spend 10-15 min on focused mobility work to improve positions of restriction.
Use the posters at the back, or ask a coach if you don’t know what to work on.

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