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WOD - Mo 08.11.21

WARM UP 2 rounds for quality of:

5 Push-up to Down Dogs

10 Air Squats

15 Band Pull Aparts

20 Kettlebell Swings

25 Single Unders

Samson Stretch, 30 secs STRENGTH Power Clean 3-2-1

Use the heaviest weight you can for each set. Rest as needed between sets.

METCON In 16 mins do:

Row, 1600 m then in the remaining time, AMRAP of:

12 Bench Press, 135/75 lbs

12 Box Jumps, 24/20 in

12 One Arm Dumbbell Snatch (Alternating)s, 45/35 lbs COOL DOWN For time:

Chest Stretch, 2 mins Quad Smash, 2 mins

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