Octoer 5 2021

Warm Up:

1x

10 External Shoulder Rotations

10 Internal Shoulder Rotations

10 PVC Pass Throughs

2x

8 Scapular Pull Ups

8/8 Quadriped Thoracic Rotations

20 Bear Plank Shoulder Taps

20 Sec Reverse Planks

WOD:

Part 1

6 Min AMRAP

L3 -

1/1,2/2,3/3,4/4,5/5…

Muscle ups

Power Snatch 135/95

L2 -

1/1/1,2/2/2,2/3/3,4/4/4,5/5/5…

Strict Pull Up

Ring Dip

Power Snatch 115/75

L1 -

1/1/1,2/2/2,2/3/3,4/4/4,5/5/5…

Ring Row

Push Up

Hang Power Snatch *Pick Load

6 Min rest

Part 2

6 MIn AMRAP

L3 -

1/1,2/2,3/3,4/4,5/5…

Muscle ups

Power Snatch 115/75

L2 -

1/1/1,2/2/2,2/3/3,4/4/4,5/5/5…

Strict Pull Up

Ring Dip

Power Snatch 95/65

L1 -

1/1/1,2/2/2,2/3/3,4/4/4,5/5/5…

Ring Row

Push Up

Hang Power Snatch *Pick Load