11.7.2023 MIDNIGHT FLIGHT


ASHLEY and MALLORY, crushing calories.

WARM-UP:
1 K Row
Dynamic Stretch

STRENGTH:
Snatch Warm-up
Hang Snatch Panda Pull 4 Reps EMOM for 4 min.
Hang Snatch Panda Pull / Hang Squat Snatch 2 Reps EMOM for 4 min.
Hang Squat Snatch 2 Reps EMOM for 4 min.

WOD: MIDNIGHT FLIGHT

For Time:

Buy in: 15 Hang Squat Snatch 95/65
10 Rounds
10 WallBall 20/14
10 T2B
Cash out: 15 Hang Squat Clean 95/65

ICING:
Your 1% in 2 min.
KOT – Tib Raises 20 Reps
Deadhang – 90 Seconds
Ring Dips – 20