9.1.16 “The Snozzberries taste like Snozzberries”

August 31, 2016


In memory of Gene Wilder

Warm up:
AMRAP 10
Personal Goat Warm up
–This should be gymnastic skills and transfer exercises, no barbell lifts, unless it is an empty barbell for a movement like sotts press. This should be wall ball, box jump, pull-up, T2B, HSPU, pistol, jump rope, Burpee, or any skills that hold you back in a wod.

Example:
3 Toe 2 Bar
10 double under attempts
:30 second handstand holds

Core:
3 Rounds
:30 Hollow Rocker
:30 Russian Twist
Rest :30 sec.
:30 Superman Hold
:30 Ab Mat Situps
Rest :30 Sec.

“The Snozzberries taste like Snozzberries”
Amrap 20
Teams of 2
20 Burpees Synchronized
500m row (each do 250m)
20 Slam Balls or Stone to Shoulders (10 each)
200m Run (Together)
2 Rope Climbs (1 each)

Performance & Sport
——————-
Active Recovery/Rest Day

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