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WOD - Mi 20.10.21

WARM UP 2 rounds for Q of:

Row, 250 m 5/5

Single Leg Lateral Box Step-ups

3 Wall Walks

STRENGTH CONDITIONING 3 rounds for max reps of:

L Arm Kettlebell Snatch, 53/35 lbs, 1:30

R Arm Kettlebell Snatch, 53/35 lbs, 1:30

Rest 3 mins METCON Complete as many rounds as possible in 12 mins of:

12/10 Assault Bike Calories

12 Weighted Box Step-ups, pick load

12 Weighted Walking Lunges 12/10

Hand Release Push-ups

COOL DOWN For quality:

Sphinx Pose, 1 min

Child's Pose, 1 min

Chest-to-Floor Stretch, 2 mins

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