WED 11/08/23 WOD

Warm Up - 1:00 bike - 10 slow muscle snatches (PVC) - 10 overhead lunges (PVC) - 10 good mornings (PVC) - 10 overhead squats (PVC) - 1:00 bike - 15 ring rows - 15 push-ups - 15 good mornings (empty barbell) - 15 shoulder presses - 10 snatch grip deadlift shrugs (from the hang) - 10 hang muscle snatches (empty barbell) - 10 hang power snatches (empty barbell) – Rope progression:  3 pull to stand (hand over hand) - 3 foot hooks - 1 foot hook + 1 pull + foot hook x 2 - 1 rope climb (ahap) –

WOD
7 hang power snatches L3-115/75# L2-75/55# L1-45/35#
3 rope climbs L2-3 AHAP L1-4 hand over hand pull to stand

5 Rounds for Time

Strength WOD – 12 Min EMOM – 1 Hang power snatch –

Post WOD – 1:00 forearm stretch (palms flat, fingers away from knee) – 1:00 forearm stretch (palms flat, fingers to knee)