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