WOD

04.09.19

WARM UP

General & Specific

STRENGTH & GYMNASTICS

10EMOM of:

odd – Alternating Arm DB Bent Over Rows – 12-14 total reps

even – Handstand Hold against Wall or Freestand – 30-45

WOD

For time:

20-30-40 Alternating Arm DB Squat Snatch @45/25lbs

600-400-200mt Run with DB

WARM UP

General & Specific

STRENGTH & GYMNASTICS

10EMOM of:

odd – Alternating Arm DB Bent Over Rows – 12-14 total reps

even – Handstand Hold against Wall or Freestand – 30-45

WOD

For time:

20-30-40 Alternating Arm DB Squat Snatch @30/20lbs

600-400-200mt Run with DB

WARM UP

General & Specific

STRENGTH & GYMNASTICS

10EMOM of:

odd – Alternating Arm DB Bent Over Rows – 12-14 total reps

even – Handstand Hold against Wall or Freestand – 30-45

WOD

For time:

20-30-40 Alternating Arm DB Snatch 

600-400-200mt Run 

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