WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
30 SETS, EVERY :20 SEC:
1 POWER SNATCH
(TRY TO USE SAME WEIGHT FROM 11/29; 20X:30SEC)
WOD
FOR TIME:
40 SLAM BALL 30/20 (RX+ 10 D-BALL CLEANS 100/80, RX++ 150/100)
20 GOBLET LUNGES 53/35 (RX+ 70/53)
30 HAND RELEASE PUSHUPS
40 GOBLET SQUATS 53/35 (RX+70/53)
50 SITUPS
60 DOUBLE UNDERS / MOD. REPS + ATTEMPTS OR 150 SINGLES
COOL DOWN