FRI 11/8/24 WOD

Warm Up - AMRAP 8:  30 jumping jacks - 6 alternating Samson stretch lunges - 10 PVC pass-throughs - 30 mountain climbers - 10 PVC good mornings - 10 up-downs to a target – Snatch:  6 snatch deadlifts to mid thigh – 6 snatch deadlift shrug – 6 muscle snatches – 6 overhead squats – 6 hang squat snatches – 6 snatches – Mini round:  5 ground-to-overheads - 8 bar-facing burpees - 5 ground-to-overheads – Use workout variations –

WOD
8 ground-to-overheads L3-95/65# L2-75/55# L1-45/35#
10 bar-facing burpees L2-same L1-8 reps
5 rounds for time

Strength – Deadlift – 10-10-10-10-10-10 (3 min per set)

Post WOD - 1:00 seated pike stretch­ - :40 seated straddle - :40 seated straddle (left) - :40 seated straddle (right)