Thursday, February 28th 2019

Warm up:
100 Double unders or 300 singles
10 Inchworm to Push up
10 Alt Spiderman Lunges
10 Cat/Cow
10 Alt Soldier Kicks (5 per side)
20 Torso Twists
15 PVC Pass throughs
Wrist, Elbow, Arm Circles

Strength/ Skill: Snatch Balance
6 x 3 (50%, 50%, 55%, 55%, 60%, 60%)
**Focus on Explosiveness and be mindful of stance in your landing! This is technique based.
Carry out each rep with the intent of nailing down the movement.

WOD: 20 min EMOM (5 rounds of 4-1 min movements)
Minute 1: 12 Burpees
Minute 2: 15 Wall-Balls
Minute 3: 20 Single Arm KB Snatches (50/35) (10 per side) TIME TO BOOGIE/Short burst!
Minute 4: 12/10 calorie row