Chili cook-off and fundraiser Sunday!

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Dynamic movement prep

Group warm up

30 barbell rollouts

Pistol practice
5-7 minutes

Barbell row  superset
Press.
8-8-8-8-8

Leg swing
Frankenstein kicks

Skill
Hollow Rocks 50.
Then sprint warm ups

Wod

Run
100 meters x 5 sets. Rest as needed. Score splits.
then

Snatch emom
2 snatch pulls plus 1 snatch
Every minute on the minute for 10 minutes.  You may adjust weight between

Score total weight

MAD MOBI
Keg stretch
Roll calf
Pigeon
Press up
Shoulder bully

 

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