May 10, 2016

 

a) WARM UP:

2x Between the posts:

  • Side shuffle there and back
  • 10 air squats
  • High Kick
  • Knee Pull
  • 10 OHS (dowel)
  • Lunge with rotation

Then 2x of:

b) STRENGTH/SKILL:

Snatch E2MOM

  • 3, 2, 1, 1, 1, 1, 1 (@75%, 80%, 85%, 87.5%, 90%, 90%, 90%)
c) WOD:

4 Rounds for time:

  • 500m Row
  • 20 Burpees
  • 10 T2B

d) MOBILITY:

  • banded lat distraction and roll out
  • couch stretch and foam roll hips

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