DATE – Sunday, October 21 – STRENGTH

Warm-up

2 rounds of:

Windmills x 10 reps each side
50’ overhead KB walk (25’ each arm)

Mobility

Hip opener against wall (2 mins)
Thoracic spine roll out with barbell assistance (2 mins)

WOD A)

Seven sets of:

Halting Snatch-Grip Deadlift + Snatch
Rest 2 minutes between sets

WOD B)

1) EMOM 7 mins:

2 1 1/4 Front Squats @ 75% of last Sunday’s (October 7th) 1RM

2) GHD Sit Ups – 3 x 15 (Rest 60 Secs)

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