Friday-191011

***Reminder- there is NO 8am Class today.

Warmup:

General Prep- 2 Sets: 20 cal row, 30 sec side plank hold+5 reach unders each side, 4 Seesaw Walk with Broad Jump

Specific Prep- 2 Sets (first with pvc, second with unloaded bar): 3 snatch deadlift, 3 snatch pull, 3 muscle snatch, 3 power snatch, 4 burpee over barbell

Conditioning: Open Wod 20.1- 10 Rounds for time

-8 Ground to Overhead (95/65)

-10 Bar Facing Burpees

*15 min cap.

Post: 5 min airbike @ conversational pace