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“DB NATE” WOD 1/22/20

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WARM UP:

400 M. Row or Run

10 Y’s, T’s, & W’s

10 Reverse Fly’s

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 OHS

Then:

Mobility


WIN

SKILL:

3 Sets (At a walking pace)

10 Bar Roll Outs

8e Single Leg Glute-Bridges

20 Weighed Sit Ups

WOD:

“DB NATE”

AMRAP 20

2 Muscle Ups

4 HSPU

8 DB Snatch (50/35) (40/25)

*Sub. MU for Burpee Pull Ups Accordingly.


FIT

SKILL:

3 Sets (At a walking pace)

10 Bar Roll Outs

8e Single Leg Glute-Bridges

20 Weighed Sit Ups

WOD:

AMRAP 20

4 Burpee Pull Ups

8 H.R. Push Ups

10 DB Snatch (40/25)

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