50-100-100-50

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Skill: EMOM 10- 3 back squats at 90-95% body weightIMG_2690

WOD:   For time:
50-lb./35-lb.* single arm dumbbell overhead lunge, 50 steps
100 GHD sit-ups
100 hip extensions
50-lb./35-lb.* single arm dumbbell overhead lunge, 50 steps

Strength Focus:

EMOM 15
3xDB snatch each hand

IMG_2688 IMG_2673

Scale A:
For time:
25-lb./15-lb.* single arm dumbbell overhead lunge, 50 steps
75 AbMat sit-ups
75 good mornings
25-lb./15-lb.* single arm dumbbell overhead lunge, 50 steps

IMG_2656 IMG_2654 IMG_2650

Scale B:
For time:
35-lb./25-lb.* single arm dumbbell overhead lunge, 50 steps
75 GHD sit-ups to parallel
75 hip extensions
35-lb./25-lb.* single arm dumbbell overhead lunge, 50 steps

IMG_2685IMG_2669

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