Wednesday 7-5-23

New Lift Time!! Hang Squat Snatch

Warm Up:
Row 400m
Ski 300m
Run 200m
10 OH Squats (pvc)
10 Push Press (empty Bar)
8 Burpees 

Shoulder Distraction (30 sec each side)
Wall Squat With PVC (10x)
Prayer On Roller (45 sec)

Hang Squat Snatch 

ONLY if there's time after:

Quick WOD:
AMRAP in 12 Min of
12 Cal Cardio 
30 Lunges 
Dumbbell Waiter Walk to end of building and back (carry a DB in each hand overhead)