NORMAN
Warm-up:
Jog the Box 5 min. w/footwork
Group Agility
Dynamic Stretch
Strength: 15 min. to warm-up and set-up for the workout.
Get in at least 10 to 20 reps of each of the 6 movements in the workout.
WOD: DO YOU HEAR THE BELL
20 min. AMRAP
With a partner
10 DB Snatch 50/35 (alternate arm each rep)
10 KB Snatch 45/25 (no need to alternate arms)
10 Barbell Snatch 95/65
10 DB Thruster 50/35 (single arm alternate as you wish)
10 KB Thruster 45/25 (single arm alternate as you wish)
10 Barbell Thruster 95/65
1 Lap Farmers Carry (carry your DB in one hand and KB in the other)
Break up the reps as needed.
One partner only must complete the Farmers Carry Lap.
Icing:
Get ready for tomorrow nights Holiday Protest Gathering