WOD - SUNDAY 10/6/19

Mobility: OH Position/L-Spine

Part A: 3 Sets Not for Time:
30s Hollow Body Hold
16 Pistols - 8 each
10 1-Arm Alt. DB Snatch

Part B: 12 min. EMOM
Even: 12 DB Bent over Row - 6 each
Odd: 12 KB SDLHP
*DB and KB weight of athlete's choice

Part C: For Time:
400m run
30 1-Arm Alt. DB Snatch (50/35) 2Rx (70/50)
400m run
20 1-Arm Alt. DB Snatch (50/35) 2Rx (70/50)
400m run
10 1-Arm Alt. DB Snatch (50/35) 2Rx (70/50)

Flexibility: Lower Back/Hamstrings

CROSSRUN

10 mins.
Ladder Drills Warm up

Mobility: Calves/Hamstrings

In teams of two for time:

4 x 400

6 x 200

then 800m run together

*Rest/recovery is while partner is running
*Partners must wait and tag INSIDE garage door

IMG_8733 (W).JPG