Dec 2, 2016

a) WARM UP:

  • Start with light rolling of quads (30 sec) and T spine (30 sec).

3 rounds for quality:

  • 10 beat swings
  • 10 Air squats
  • 10 Dowel pass thrus
  • 10 tactical frogs
  • 10 Jumping air squats

 

b) Take 10-15 mins to figure out what weight you will use for the wod.

 

c) WOD:

30 min AMRAP

Each round to be done unbroken

1 round is the following:

  • Squat Clean & Jerk
  • Back squat
  • Snatch grip push press
  • Overhead squat

Mark down your weight and rounds.

 

d) ACCESSORY WORK:

  • Accumulate 2 mins in a handstand

 

e) POST-WOD MOBILITY/RECOVERY:

  • Pigeon pose – 2 mins per side
  • Smash calves/achilles

 

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