Feb 3, 2017

 

a) WARM UP:

3 rounds between posts 1 and 2:

  • Side shuffle there, 10 squats
  • Side shuffle back, 10 arm circles
  • High kicks there, 5 burpees
  • Butt kickers back, :20 sec wall stretch

 

b) SKILL WORK:

7 Rounds:

  • :30s – Max Toes to Bar
  • :30s – Rest

 

c) WOD:

2 Rounds for time:

  • 21 Overhead Squats (75/55)
  • 21 C2B Pull-Ups
  • 21 Power Snatches (75/55)
  • 21 Bar Facing Burpees

 

d) ACCESSORY WORK:

  • Work on double unders for 10 mins

 

e) POST-WOD RECOVERY/MOBILITY:

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

 

Posted in WOD