March 31, 2017

 

a) WARM UP:

3 rounds between posts 1 and 2:

  • Side shuffle there, 10 arm circles
  • Side shuffle back, 10 dowel pass thrus
  • High kicks there, 5 push  ups
  • Butt kickers back, :20 sec wall stretch

Then grab a bar and start warming up for some OH squats.

b) STRENGTH:

Every 2:00 mins…..

  • 3-3-3-3-3-3 Overhead squats @ 70% of 1RM snatch (with 1 sec pause)
c) WOD:

18 min AMRAP:

  • 4 Bar Muscle Ups
  • 8 Power Snatches (95/65)
  • 16 Box Jumps (24/20)

 

d) ACCESSORY WORK:

EMOM DU work….

  • 30s on, 30s off… work for 5 mins

 

e) POST-WOD MOBILITY:

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