Thursday January 4th, 2018
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Category: WOD

Thursday January 4th, 2018

Warm up-

1) Static Stretch

60 seconds Hands on Box Shoulder Stretch

60 seconds/side Banded Hamstring Stretch

2) 2 Rounds

50 Jumping Jacks

15 Band Good Mornings

15 Band Pull Aparts

3.) 2 sets (set 1 with an empty barbell, set 2 is with slightly heavier load)

3 Hang Muscle Snatch + 3 Hang Power Snatch + 3 Power Snatch

Skill-

In 12 Minutes…

Build to a heavy single Power Snatch

WOD-

In teams of 2: Alternating Rounds

20 Min AMRAP

21 Deadlifts 155/105

15 Box Jump Overs 24/20

9 HSPU

*Partner Interval work, Each round is meant to be fast. You should have plenty of rest between rounds

Post WOD-

1 Min Plank buy in:

40-30-20-10

Push Ups

Russian twist with 5# Plate

 

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