190816 - “Hit the NOS”



Warm up:
Cardio
Barbell Warm up
Power Snatch Breakdown
Dry run
 

WOD: For time
Rx:
400M Run
21 Power Snatch (75/55)
21 Thrusters (75/55)
300M Run
15 Power Snatch (75/55)
15 Thrusters (75/55)
200M Run
9 Power Snatch (75/55)
9 Thrusters (75/55)
Scaled:
KB Swings (25/15)
DB Thrusters
Sport:
Power Snatch (95/65)
Thrusters (95/65)
 

Tabata Core Cash-out:
Hollow Rocks
Russian Twists
Left side plank
Right side plank
 

Mobility:
Ham Pole
Lat Pole

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