Saturdays WOD – November 21st

DAY SIX/ /NOVEMBER 21st
Warm-up (00:00 – 6:00):
1 Mountain Run

Mobility & Dynamics (6:00 -25:00) :
Trainers Standard

WOD Demo/ Mechanics/ Skill/ Set-up(25:00 to 35:00)

3 TEAM Partner WOD/ LONG/ MGW:35:00 – 55:00
CAT ONE:
3 rounds for time of:
200 m Partner Carry (2 carry one, alternate each 200)
60 Kettlebell Swings 73/53
30 Handstand Push-ups
15 Power Snatch 135/95

* One partner works, while the one planks, and the other does sit-ups. They switch movements as soon as the partners done from the WOD movements.

CAT TWO:
3 rounds for time of:
200 m Partner Carry (2 carry one, alternate each 200)
60 Kettlebell Swings 53/44
30 Handstand Push-ups
15 Power Snatch 115/80
CAT THREE:
3 rounds for time of:
200 m Partner Sandbag Carry (each partner w/ sandbag)
60 Kettlebell Swings 53/35
30 Handstand Push-ups
15 Power Snatch 95/65
CAT FOUR:
3 rounds for time of:
200 m Partner Carry (each partner w/ medball)
60 Kettlebell Swings 35/27
30 Handstand Push-ups
15 Power Snatch 55/35