WOD20191115

Mobilize, then:

Three sets of (not for time):
Assault Bike x 15 calories
Plank shoulder taps x Max Reps in 30 seconds

A.
Every 90 seconds, for 9 minutes, complete (6 sets):
2 Snatch Lift-Offs + Snatch Grip Deadlift with a 6 second descent @ 90-100% of 1-RM

B.
Five sets of:
12 Front-Racked Alternating Reverse Lunges
Rest as needed

Build and make the final three sets heavy.

C.
Amrap 10 minutes:
30 Double-Unders
10 DB Box Step Overs (24/20″)
10 DB Push-Press

50/35 lbs

Or…..

Every 2 minutes, for 12 minutes, complete (6 sets):
Sled Push x 3 lines/back (heavy!!)