191123 - “Buddy Snatch”


 

Warm up:
Cardio
Mobility
 

9:00am WOD: Teams of 2, 20 min AMRAP
Rx:
16 DB Front Rack Lunges (50/35)
16 DB Snatches (50/35)
16 DB Front Rack Lunges
8 Ring Muscle ups
Scaled:
16 DB FR Lunges (35/25)
16 DB Snatches (35/25)
16 DB FR Lunges
8 Burpee pull ups
Sport:
DB (75/50)
**Break reps however athletes want, one person working at a time
 

11:00am WOD: 20 min AMRAP
Rx:
8 DB Front Rack Lunges (50/35)
8 DB Snatches (50/35)
8 DB Front Rack Lunges
4 Ring Muscle ups
Scaled:
8 DB FR Lunges (35/25)
8 DB Snatches (35/25)
8 DB FR Lunges
4 Burpee pull ups
Sport:
DB (75/50)
 

Mobility:
Circle up
 

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