WGM SATURDAY WOD – 28.10.23 – “FIRESTORM”
MOBILITY & WARM UP
Set 1 | 2:00
10 Alternating Spiderman Stretch
10 Standing Toe Touch & Reach for Sky
10 Plank to Down Dog (no push-up)
Set 2 | 2:00
10 Air Squats
10 Good Morning + Jump
10 Alternating Reach Throughs in Plank
• Air Squats should focus on sending the hips back while driving the
knees out.
Set 3 | 2:00
:30 Air Squats
:30 Push-ups
:30 Double Knee Tuck in Plank
:30 Push-ups
SKILLS & SPECIFIC WARM UP
Wall Ball Clean – Snatch
CONDITIONING
“FIRESTORM”
For Time with a Partner
90 Partner Wall Ball #9/6
75 Power Snatch #43/30 (no drop bar)
60 Thrusters #43/30
45 Facing the Bar Burpees
30 Pull Ups (sinchro)
E2MOM (INCL. START) 200 mt Run Together
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