Thursday 7.11.19

Essentials
A.
Teams of 3 to 4:
18 min AMRAP
Hang Power Snatch x 10 reps
Wall balls x 15 reps
*waterfall style, one per working at a station and only progressing to the next if the person in front of you has cleared there station.

B.
Mobility
Lizard x 1 min per leg
Pigeon x 1 min per leg
Squat Hold x 9 min

Fitness:
A.
Teams of 3 to 4:
18 min AMRAP
Hang Power Snatch x 10 reps 105/70
Wall balls x 15 reps 20/14
*waterfall style, one per working at a station and only progressing to the next if the person in front of you has cleared there station.

B.
Mobility
Lizard x 1 min per leg
Pigeon x 1 min per leg
Squat Hold x 9 min