WODs

Playground Gym – 11/23/21

By 11/22/2021 No Comments

Warm Up
Mobility and Line Drills
then
3 Rounds NFT
200 Meter Run or 250 Meter Row
8 Shoulder Press
8 Pull Ups

Lift
1 Min on / 1 Min rest x 5 Sets
Max Shoulder Press @ 50-60%

*go right into Skill after 1 Min Rest

Skill
1 Min on / 1 Min rest x 5 Sets
Max Strict Pull Ups – use band if needed

Conditioning
20 Min AMRAP @ moderate pace
500 Meter Row /Ski
8 Hang KB/DB Snatch Left – 70/53 (S), 53/35 (F), 35/26 (H)
8 Hang KB/DB Snatch Right – same
8 Burpee over Erg

Steven

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