Thursday, December 15 2022

Hang Power Snatch Build Up E2MOM

3 - 2 - 2 - 1 - 1 - 1

TEAM WOD

3 Rounds For Time: (20min cap)

Partner 1 = 10 Calorie Row/Bike

Partner 2 = 20 Wallball Shots
10 Synchronized Hang Power Snatch
20 Partner Passing Wallball Sit-Ups (over the barbell)

Partner 2 = 10 Calorie Row/Bike
Partner 1 = 20 Wallball Shots

Rest 2min

Barbell Loads = 95/65 RX+115/75 MRX 75/55

Wallballs = 20/14lbs to 10/9’ MRX 20/10lbs to 9’

Core Development

20 High Plank Partner Alternating High Fives

10 Evil Wheels
10 Hip Extensions w/2sec pause at top
50 Flutter Kicks (2 count)

**YOGA is canceled today.**

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Open Prep Open Gym!

Saturday, December 17th @ 11AM

Please sign up on MBO to reserve your spot!

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