50-100-100-50

Skill: EMOM 10- 3 back squats at 90-95% body weightIMG_2690 WOD:   For time: 50-lb./35-lb.* single arm dumbbell overhead lunge, 50 steps 100 GHD sit-ups 100 hip extensions 50-lb./35-lb.* single arm dumbbell overhead lunge, 50 steps

Strength Focus:

EMOM 15 3xDB snatch each hand

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Scale A: For time: 25-lb./15-lb.* single arm dumbbell overhead lunge, 50 steps 75 AbMat sit-ups 75 good mornings 25-lb./15-lb.* single arm dumbbell overhead lunge, 50 steps

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Scale B: For time: 35-lb./25-lb.* single arm dumbbell overhead lunge, 50 steps 75 GHD sit-ups to parallel 75 hip extensions 35-lb./25-lb.* single arm dumbbell overhead lunge, 50 steps

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