Wednesday

Warm up:
DROMS
Group Warm Up

10x Lower Back Twist
Roll Mid Thoracic

Burgener Warm UP with Bar or PVC

Strength:
Snatch Drop/Snatch Balance
5-6 Sets Moderate Weight
Advanced: Snatch Drop + 2 OHS
Beginner: Snatch Balance + 2 OHS

Metcon:
Partner Wod
For Time:
3 Rounds
30 Alt. Burpee Over Partner
30 Ring Dips; Partner Holds Wall Sit (Scaled: Dips off Box or Push Ups)
30 GHD Sit Ups; Partner Holds Superman
30 Pull Ups; Partner Hangs from Rig (Pull Up Bar)
200 DU; Partner Holds Sumo Squat

Core:
Tabata Sit Ups/GHD Situps

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