October 25 2021

Warm Up:

2x

1 Min Hip Flow

10 Alt Scorpion Stretches

10 Samson Stretch Lunges

15/15 Sec Tricep Stretches

WOD:

12 Minutes to find

Hang Squat Snatch 1RM

METCON:

6 Rounds

12 Box Jump Over

8 Overhead Squats

4 Muscle Ups

L3 - 115/75

L2 - 95/65, 4Strict Pull Ups, 4Strict Dips

L1 - Step Ups, 75/55, 6RR, 6 Box Dips