Workout of the Day - October 8, 2024

Mobility
- 2:00 Pec Minor Release (each side)
- Banded Pec Minor Stretch
- Banded Posterior Shoulder Release
- Banded Lat & Tricep Stretch
- 10 PVC Pipe Twists (each side)

Warm-up
5 Minutes:
- 15/12 Meter Row
- 8 V-Ups
- 8 Jumping Lunges
- 10 PVC Passthrough

Push Press
Specific Warm Up - 3 Sets:
- 3 Reps @65%
- 2 Reps @75%
- 1 Reps @80%
Rest 1 Min between each set.

Push Press
- Look for a 1 Rep Max in 15 Minutes.
*Rest 2-3 Minutes between each set.

Wod
6 Rounds - For Time:
- 10 Dumbbell SA Hang Power Snatches (50/35)
- 20 Sit-Ups
- 30 Air Squats
Time Cap: 18 Minutes
Weight:
RX: 50/35
Int: 35/20
Beg: 20/15 or less
Scaling Options:
- Hang Power Snatch:
- 10 Hang Power Cleans (Barbell)
- 10 Russian Kettlebell Swings
Sit-Ups:
- 20 Crunches
- 20 Hanging Knee Raises
Air Squats:
- 30 Box Squats
- 30 Wall-Supported Squats
- 30 Seated Leg Extensions