200911 - “9/11”

(Compare to 180911)

Warm up: Cardio Barbell Warm up Snatch Breakdown Dry Run

WOD: For time Rx: 2001M Row Buy-in Then 4 Rounds of: 9 Snatch (135/95) 11 Dumbbell Box Step Overs @20” (50s/35s) 412M Run Buy-out Scaled: 2001M Row Buy-in Then 4 Rounds of: 9 KB Swings 11 Box Step Overs 412M Run Buy-out Sport: 2001M Row Buy-in Then 4 Rounds of: 9 Snatch (165/115) 11 Dumbbell Box Step Overs @24” (50s/35s) 412M Run Buy-out

Mobility: Glute LAX Trap LAX