Group: Agility Ladder
MOB: Shoulders (tight dislocates)
Review: KB Snatch
WoD: 3 5-minute AMRAPs
First interval:
Run 400m
In remaining time: max OH Squat (95/65) a) 75/55 b) 55/35
Rest 2:00.
Second interval:
Run 400m
In remaining time: max KB alternating Snatches (1.5 / 1.0 pd)
Rest 2:00.
Third interval:
Run 400m
In remaining time: strict pullups.
Score = Total reps
MOB: Roll Quads, Posterior Chain, lats, IT Bands