Objective: Posterior Chain

Warm Up
2 Rounds:
400m
15 Push Ups
Gorilla / Crabwalk
20 Sit Ups

Snatch 5×5
American Swings 3×20

WOD – “Susan”
100 Ball Slams
For Time

Core
Weighted Lunge and Twist
3 Lengths

Warm Up
5 Min AMRAP
5 Push Ups
10 Air Squats
10 Sit Ups

Burgener x 5
Push Press 5×5

WOD – Rebecca
21-15-9
Snatch Balance
Wall Ball
Ball Slams
Thruster

Core
Back Extensions 3×50