Hot Cross Buns

Sep 23rd, 2021

Category: Uncategorized

Hot Cross Buns

John, Eve & Dan Team “Hot Cross Buns”

Outdoors Primarily
Please do not park in the lot

Warm Up
2:00 Jump Rope On Coach’s Call

-Then-

10-8-6
-Banded High Pulls
-Banded OH Side Steps
-Duck Walk – Holding Band Overhead if Able*
-Banded Pass Throughs

*Reps Per Steps

Mobility
Shoulder Rolling
Calf Rolling

Strength
E2MOM12
3 Position Snatch
– High Hang
– Mid hang
– Floor

WOD
4 Rounds
AMRAP 3*
3 Hang Power Snatches 115|75
6 Overhead Squats
20 Double Unders

-1:00 Rest-

*Pick up where you left off. Score= total rounds

Level 3- 95|65
Level 2- 75|50, 10 Double Unders
Level 1- 55|35, 40 Singles
ADV – Drag Rope