SESSION 1
Warm Up:
30 PVC/Broom Pass Throughs
30 Shoulder Circles Each Arm
Shadow JYD (Junk Yard Dog)

Kit Set Up & Movement Practice
(check out our YouTube for exercise demo’s)

WOD:
For Time of:
50 Alternating DB or KB Hang Snatches, or Pack Russian Swings or Sumo-Deadlift High Pulls
15 Burpee Box Jumps or 30 Burpees
40 Alternating DB or KB Hang Snatches, or Pack Russian Swings or Sumo-Deadlift High Pulls
12 Burpee Box Jumps or 24 Burpees
30 Alternating DB or KB Hang Snatches, or Pack Russian Swings or Sumo-Deadlift High Pulls
9 Burpee Box Jumps or 18 Burpees
20 Alternating DB or KB Hang Snatches, or Pack Russian Swings or Sumo-Deadlift High Pulls
6 Burpee Box Jumps or 12 Burpees
10 Alternating DB or KB Hang Snatches, or Pack Russian Swings or Sumo-Deadlift High Pulls
3 Burpee Box Jumps or 6 Burpees

* Instead of the above Weighted Movement, if you have a Barbell, you could also choose a HANG POWER SNATCH (whiteboard Weight would be 25/35kg, scale as needed)

* Rep range for HANG POWER SNATCHES should be 30 – 24 – 18 – 12 – 6.

Accessories:
One Arm Row 3 x 10-15 Reps (DB, KB or Pack)
Press Up 3 x 10-15 Reps (full or knees)
Standing Bent Over Reverse Fly 3 x 10-15 Reps (light DB’s or KB’s or Bags, or other light objects)
Forward & Lateral Raise 3 x 10-15 Reps (DB’s or KB’s, Barbell or other light objects)
Bicep Curl 3 x 10-15 Reps (DB’s or KB’s, Barbell or other light objects)
Triceps Kick Back 3 x 10-15 Reps (DB’s or KB’s, or other light objects)

SESSION 2
Running WOD:
Run 1 Mile
Rest 3 Minutes
x 3

* If can’t measure Distance, run for your estimated steady Mile time (8 Minutes average time)

Check out the video below for your Full Whiteboard Brief!