Alana
Warm-up: Row or Bike for 6 min. at a moderated pace. Iron Scap. Dynamic Stretch
Strength: DB Snatch / DB Burpee / Devil Press / Pull-up
2+2+2+2 on the 90 Sec. for 6 Rounds.
Build to the weight you want to use in the WOD.
WOD: WZAOC 19.2
16 Minute AMRAP:
40 Alt DB Snatches 50/35
40 Pull-Ups
30 DB Burpees
30 C2B Pull-ups
20 Devil Presses
20 Bar Muscle-ups
Scaled Option
40 ALT DB SNATCHES 35/20
40 JUMPING PULL-UPS
30 DB BURPEES
30 RING ROWS
20 DEVIL PRESSES
20 PULL-UPS
Icing: Mobility….You will need it.
CONGRATULATIONS!!!!! Hannah and Trevor welcomed Savannah Sue into the world Wednesday evening. She came in at 6 lbs. 2 oz.. Mom and daughter are doing great.