201002 - “Captain Planet”


Warm up:

Rowling with Jumping Air Squats

Straddle Hip Openers


Skill/Strength:

6x3 Hang Power Snatch


WOD: 3 Rounds for time

Rx:

20 Cal Row

10 Burpees Box Jumps (24/20)

10 Power Snatch (135/95)

Scaled:

20 Cal Row

10 Burpees

10 KB Swings

Sport:

20 Cal Row

10 Burpees Box Jumps (30/24)

10 Power Snatch (155/105)


Mobility:

Couch

Wall Glute