Friday November 3rd, 2017
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Category: WOD

Friday November 3rd, 2017

Warm up-

1.) 2 Rounds

75 SU’s

:30 Shoulder on Box Stretch

30ft Backwards Bear Crawl + 3 Pike Push ups

10 Kip Swings

10 Long Lunges

Then:

10 Pass Throughs

7 OHS

7 Snatch Grip Push Jerk to OH Squat

7 Snatch Balance

Skill-

Every :90 for 6 Sets:

1 Snatch Balance + 1 OHS

*Goal is to work on speed and proper positions. Only increase weight with proper form.

WOD- 15 Min Cap

5 RFT

6 Strict HSPU

12 C2B Pull ups

24 KB/DB Front Rack Lunges 50/35 each hand

Post WOD-

2 Min Slow Bike

Foam Roll and Lat Stretch

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