Friday (2020NOV20)- WOD

Focus:

review 

DB Snatch, 1 Arm C&J, RMU, GHD Sit ups

 

WOD:

Friday Mash-Up

On a 28 min running clock

0:00 – 6:00 min

9-7-5 reps for time of:

Ring Muscle-up

14-12-10

DB Snatch 35/20

6:00 – 9:00min Rest

9:00 – 16:00min

21-15-9 reps for time of:

Alternating 1 arm DB Hang Power Clean & Jerk 35/20

Ring Dips

16:00 -19:00min rest

19:00 – 22:00min

AMRAP 3 min

5 DB Burpees 35/20

10 Lateral Hop over DB

22:00-25:00min Rest

25:00 – 28:00min

For Time:

2/2 DB 1 Arm Thrusters 35/20

10 DB Swing

4/4 DB 1 arm Thrusters

15 DB swing

6/6 1 Arm Thrusters

20 DB swing

 

Recovery: 

5 mn stretch

2 Min Frog stretch

3 Min Childs pose