180911 - “9/11”

Warm up:

Cardio

Barbell Warm up

Snatch Breakdown

Dry Run

WOD: For time

Rx:

2001M Row Buy-in

Then 4 Rounds of:

9 Snatch (135/95)

11 Dumbbell Box Step Overs @20” (50s/35s)

412M Run Buy-out

Scaled:

2001M Row Buy-in

Then 4 Rounds of:

9 KB Swings

11 Box Step Overs

412M Run Buy-out

Sport:

2001M Row Buy-in

Then 4 Rounds of:

9 Snatch (165/115)

11 Dumbbell Box Step Overs @24” (50s/35s)

412M Run Buy-out

Mobility:

Glute LAX

Trap LAX