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