WOD

WOD Friday 12-6-19

For 4 cycles:

AMRAP in 3 mins of:

3 Squat Snatches, 155/105 lbs

12 Row Calories

Rest 1:30 between each cycle.

For each cycle restart the AMRAP.

Scaled Version-

4 Rounds:

AMRAP 3 min

3 Squat Snatch (105/75)

10/8 Cal Row

*Goal 3 Rounds/AMRAP

COOL DOWN:

3 x SL Glute Bridge Hold: :20sec ea.

3 x DB SL Deadlift: 6-8 ea.

Optional Accessory- Carry/Hold for Quality:

200′ Yoke Carry

30 Abmat Sit-Up

100′ Yoke Carry

20 Abmat Sit-Up

50′ Yoke Carry