Thursday, September 16, 2021
WOD
Warmup
Coaches Calls
Activation
Nods and Turns Cat Cows Table Thread the Needle to Twist Table Leg Circles / Raises Prone Supermans Arch / Hollow Rolls Roll up to Kneel Bridge Pops
Prohab
Banded Plank Reaches x5 per arm 3 Rounds
Strength
10min EMOM Min 1: Snatch Pull - Pause above knee x3 Min 2: Hang Squat Snatch x2
WOD
7min AMRAP 6x HP. Snatch (55/75) 2x MU (Rings or Bar) *Modification Ring Row to Dip*
Campfire Cooldown
Prone Crossovers Cross Shin Forward Fold