191003 - “GoodBuy Pain”


 

Warm up:
Cardio
Mobility
Barbell Warm up
 

Skill/Strength:
5x3 Pause Back Squat
 

WOD: 6 min AMRAP
Rx:
500m row buy-in then AMRAP:
10 Alt. Single Arm DB Squat Cleans (50/35)
20 DB Snatches (50/35)
Scaled:
400m row buy-in then AMRAP:
20 Medball Cleans (20/14)
20 DB Snatches (35/25)
Sport:
35/25 Cal bike buy-in then AMRAP:
10 Alt. Single Arm DB Squat Cleans (75/50)
20 DB Snatches (75/50)
 

Mobility:
Quad LAX
Couch
Wall Glute

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