Friday WOD

Warm-up
Warm-up
Row 500m

6 mins mobility:
– Cobra
– Spiderman/Pigeon
– Twisted Cross/Thread the Needle

Group Burgener Warm-Up

Strength
Hang Power Snatch + Hang Squat Snatch + Overhead Squat (12 mins to find heavy single of complex)
Focus on hip extension at top of pull – consistency both the power and squat catch

Metcon
Metcon
10 min AMRAP:

– 10 Left Arm Single DB Push Press (50/35)
– 10 Right Arm Single DB Push Press (50/35)
– 10 Ring Rows
– 10 Box Jump Overs (24/20)

Rx Ring Rows are feet elevated, horizontal body position and strict