Group I:
Zombies
Butt Kickers
Side Shuffles
Karaokes
Flamingos
10 Bird Dogs
10 Scorpions
Group II: Burgener Power Snatch / warm-up Snatch
WoD: For time “Isabel” (6:00 cap)
30 Snatches (any type) (135/95) a) 115/80 b) 95/65
Rest 5 minutes (after the 6 minute cap)
WoD #2: 6’ AMRAP
In teams, One teammate completes:
7 Ring Dips
7 Deck Squat,
While the other teammate:
Flutter Kicks
Score = Completed rounds of Dips and squats + reps
Coach’s Notes: Rx isn’t always the end all be all. I’d much rather you finish Isabel in 6 minutes rather than try it Rx and not finish it at all.
MOB: Roll Posterior Chain and Quads / Mash Triceps / Lax Pecs and Shoulders