190917 - “First Cut”


 

Warm up:
Cardio
Mobility
Barbell Warmup
Snatch Breakdown
 

WOD: 4 Rounds for time/20 min Cut-off
Rx:
400m run
3 Rope Climbs
7 Squat Snatches (155/105)
Scaled:
300m run
9 Ring Rows
7 Snatches @65%
Sport:
400m run
3 Legless Rope Climbs
7 Squat Snatches (185/130)
 

Mobility:
Couch
Forearm Stretches
Shoulder LAX
 

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