(Lactate Threshold)
WOD Review then warm up all together: 60 sec row, 30 sec PVC good mornings, 20 sec/arm thumb down lat stretch, 5 push-up to down dog, 5 DB deadlifts/arm, 2 DB snatches/arm
1. Banded wrist mobilization – Perform in 3 planes, 5 reps each 2. Banded hip thrusts – Perform 10 reps 3. Facepulls with tubing – Perform 10 reps
SOD: In 20 minutes
3-4 sets of
3-5 Sumo dead lifts & 8-10 BB Inverted rows (RX: elevate feet)
WOD
For time (15 min CAP)
30 DB Snatches (50/35) (50+ 35/20) (total)
15 Burpee box jumps (24/20) (50+ 20/16)
20 DB Snatches
10 Burpee box jumps
10 DB snatches
5 Burpee box jumps
