Feb 20, 2019

 

a) WARM UP:

3 Rounds

  • 10 arm circles (both directions)
  • 10 lateral lunges
  • 10 Dowel pass throughs
  • 10 Dowel Overhead Squats
  • 30s bottom of overhead squat hold
b) STRENGTH:

Overhead Squat:

  • 3 sets of 5 reps @ 65% of 1RM
c)  Specific Warm up

  • Power Snatch: 5 With empty bar – 5 with 50% working weight
  • Wall balls: 5 Wall balls

WOD

For time

  • 21 Power Snatch (115/80, 135/95)
  • 30 Wall balls (20/14–>10/9’ target)
  • 15 Power Snatch
  • 30 Wall balls
  • 9 Power Snatch
  • 30 Wall balls
d) Extra:

  • Row 3000 Meters
Posted in WOD