SEPTEMBER 20 2021

Warm Up:

2x

30 Sec Bike Row

5 Inch Worm Push Ups

20 Bear Plank Shoulder Taps

15 Sec Dead Hang

15 Sec Active Hang

20 BootStrap Squats + Thoracic Rotations

WOD:

10 Min OTM

1 Snatch Balance + 1 Pause (3 sec) Overhead Squat

METCON:

12 MIn AMRAP

L3-

3 Bar Muscle ups

5 Squat Snatches 135/95

9/7 Calorie

L2 -

5 Squat Snatches 95/65

7 CTB Pull Ups

9/7 Calories

L1 -

5 Hang Power Snatches 95/65

7 Jumping Pull Ups

9/7 Calories