190426 - “Bandersnatch”

 

Warm up:

Cardio

Barbell Warm up

Breakdown

Dry Run

 

WOD: For time

Rx:

9 Ring Dips

9 Burpees Over Bar

9 Squat Snatch (135/95)

Rest 1 Minute

9 Ring Dips

9 Burpees Over Bar

6 Squat Snatch (165/115)

Rest 1 Minute

9 Ring Dips

9 Burpees Over Bar

3 Squat Snatch (185/130)

Scaled:

9 Push-ups

9 Burpees

9 O/H Dumbell Lunges (L)

9 O/H Dumbell Lunges (R)

Sport:

(155/95), (185/130), (205/145)

 

Mobility:

Circle-up

Shoulder LAX

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