March 29, 2016

 

a) WARM UP:

400m group run

2 rounds:

  • 10 dowel pass thrus
  • 10 overhead squats with dowel
  • 10 sott’s press with dowel

then,

  • 45 secs couch stretch
  • 45 secs wall stretch
  • 45 secs banded lat stretch
  • scap activation

b) SKILL/STRENGTH:

  • Take 20 min to establish 1 rep max Snatch

c) WOD:

  • 5k m Row for time.  Record this time.

d) RECOMMENDED MOBILITY:

  • lats and T spine roll
  • couch stretch
  • roll quads, glutes, IT band and hips

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