Wednesday 12/7/22

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December 6, 2022
Wednesday 12/7/22

THE MOBILITY

THE WARM-UP

2 Rounds of 9:00

Row

Bike (Assault/Echo/BikeErg)

With a PVC

PVC Front to Back

Leg Swings Front to Back

Back Rack Press

Overhead Squat

Snatch

THE STRENGTH

On a 3:00 Loop

Overhead Squat

*From the rig

Active Rest= Bike/Row Sprint and build WOD snatch weight

THE MET-CON

As Many Calories and Snatches As Possible

For 6 Rounds

0:45 Max Cal Row

0:30 Rest

0:45 Max Snatch

0:30 Rest

*Two scores will be recorded: your calories on the rower and the snatches completes in the 0:45 seconds. Make sure you are resetting the rower each time to obtain your calories per round

*Make sure you are controlling your barbell!! Keep the barbell on the mat or burpee penalty.

THE FINISHER

Landmine V-Sits
Powel Raise

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