Warm-Up
400 m row or run
10 banded pull a parts
10 band lat pull-downs
2 hip circle boxes
10 hip circle squats

Couch Stretch (Left/Right) for 60 seconds
Samson Stretch  (Left/Right) for 60 seconds
Lateral Lunge sit backs x 5 reps each side
DB Snatch dead lifts x 5 reps each side
DB Snatch pulls  x 5 reps each side
DB Muscle Snatch x 5 reps each side
DB strict Press x 5 reps each side
DB Overhead Squats x 5 reps each side
DB Snatch power balance x 5 reps each side

WOD prep
Prep the Dumbbell snatch & KB floor press.

WOD
“Get ONNIT”
EMOM for 15 minutes
Minute 1 8 Alternating Dumbbell Snatches (50,35) heavier if capable.
Minute 2 8 Double Kettle bell Floor Press (70,53)
Minute 3 you choose–50 Double-Unders or 100 single-unders., (20,15) Calorie bike or (15,10) calorie row.
*Athletes should aim for finishing there rounds in under 40 seconds.  Adjust the calories, reps or load as needed.

Post WOD
5 minute Coach Led Group Mobility, circle up.

CFS Brief:
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Skybokx 109 in Natick.