October 11, 2021

Doubles Competition INFO HERE!

hang snatch 5x1 @85-100% - 5x3 Beginner

9 min EMOM
min 1 25-50 drag jump rope double unders
min 2 12-20 kb swing 35/55
min 3 12-20 db thruster 20/35
REST 3 min
9 min EMOM
min 1 10-21 sit ups
min 2 5-15 shspu
min 3 5-9 sb clean 100/150

Pre class mobilization: pec smash, lat roll - 2 min each. Ankle roll 2 min.

Post wod cool down: couch stretch, Neve floss 1 min each leg. puppy dog stretch 1 min.

WODMeredith Roethler