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