Friday WOD

Warm-up
Warm-up
Ski or Bike – 2 Min – Warm Up Pace

5 min Hip/Shoulder Mobility
– Pigeon
– Spiderman
– Thread the Needle/Twisted Cross

Group Burgener Warm-Up/Snatch Complex Demo

Strength
Snatch + 2 OH Squat Complex (6×1 – Ascending)
Full Squat Snatch + 2 Overhead Squats

Metcon
Metcon
For time:
30 overhead walking lunges
30 V-Ups
30 sit-ups
30 Double Unders
30-cal. row
30 Double Unders
30 sit-ups
30 V-Ups
30 overhead walking lunges

Men: Lunge with 45-lb. plate
Women: Lunge with 25-lb. plate