Warm-up: Coach’s Choice
Strength/Skill: Snatch
(20 Minutes to Find Your 1 RM)
WOD: 5 RFT
9 HSPUs
6 Burpees
3 Snatch (95/65)
1 Muscle Up
6 Burpees
3 Snatch (95/65)
1 Muscle Up
Stimulus/Focus: This WOD is an advanced gymnastics WOD. Find scales that challenge you, but don’t leave you frustrated. Aim for less than 12 minutes.
Cool Down: 3 Rounds
20 Second Sink Stretch
20 Second Banded Shoulder Distraction (per side)
20 Second Sink Stretch
20 Second Banded Shoulder Distraction (per side)