Mobility: ROM WOD: "Old Glory"

 

Warm up: complete 3 rounds in about 10 mins

  1. Air Bike 11/7 calories
  2. 12 V-Ups
  3. 20 Squats
  4. 5 Pull Ups/8 Ring Rows

 

 

Strength: 1RM Front Squat in 20 mins

 

WOD: “The Godfather”

3 RFT:

9 TTBs

7 Burpees over the bar

5 Power Snatch 135/95 (70% Power Snatch)

 

Scale:

9 TTB = 12 HKR

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