General Fitness 10-9-15

Prep Work
5min row or 5 min air dyne ride
2X10 Wall facing squats
2X10 Stiff Legged KB DL

3 Min
5 Jump squats
5 Beat swings
20 High kicks

WOD
A.
Snatch Grip Deadlift+2 Snatch Pull
Work on your pulling position
10 Min EMOM

B.
5 rds for Quality then time
12 OHS 115/75
12 American Swings
12 Reverse lunges (6 right+6 Left)

C.
3 sets
:30 Ring support
1min Standing toe touch
1min Reverse plank-Sitting on your bottom place your hands behind your back and then walk your feet out till your body position is straight.
Up downsX 30

Cool Down
Mobility
Post results

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