09/07/2020 WOD

A. (For warm up) 20 backwards arm circles 20 sky touch each side 20 alternating toe touch each side 20 assisted air squats 3 rounds: 21 hanging knee raises 15 ring rows 9 wall ball push press 20/14lb

A. (For warm up) 2 rounds: 1:00 box dip hold 12 caterpillars 14 dbell push press elbows out 16 glute bridges B. (5:00 cap) 2 rounds: 5 hang snatches each side + 5 snatches each side (light weights) 25

A. (For warm up) 2 rounds: 1:00 thoracic stretch (box) 12 PVC around the world pass throughs 14 behind neck push press 16 glute bridges B. (5:00 cap) 2 rounds: 5 hang snatches + 5 snatches 95/65lb 25