Monday January 22nd, 2018
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Category: WOD

Monday January 22nd, 2018

Warm up-

3 Rounds

10 Cal of your choice

10 PVC OHS

10 Single Leg V-ups

10 Behind the neck Snatch grip push Press

Skill-

Every :90 for 12 Mins (8 Sets)

Snatch without moving feet

Set 1-3 – 2 Reps @ 70% of 1RM Snatch

Set 4-6 – 2 Reps @ 75%

Set 7-8 – 1 Rep @ 80%

*Start with your feet in your landing postion

*Purpose

1.) Helps people who lift heels to soon in extension of the snatch

2.) Helps with excessive lifting of the feet in the transition under the bar

3.) Helps with any imbalances during the pull or turnover during the lift

WOD-

4x 500m Row

*Score is slowest 500m

*Partner up and do 1:1 rest

Post WOD-

Accumulate 1:00 L-sit Hold

4 x 25

Ab Mat sit ups

Weighted Russian Twist

Flutter Kicks

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