Wednesday, April 2, 2014

WOD Thursday April 3, 2014

MOBILITY:  Adductor smash- pre wod
QL Smash POST wod

Warm Up:
10 min AMRAP
row 200 m
Walking quad stretch
5 burpees
3 pull ups
10 I's, T's, Y's

SKILL/STRENGTH:  
1) Snatch drills w/ PVC- 20 movements from above knee to hip and back to knee, repeat 20 more w/ bar
2) Muscle Snatch (high hang) 20 w/ PVC, then 20 w/ bar
3) 10 min Power snatch- Hang snatch- work up to heavy set (not max) 

WOD:
10 min AMRAP 
8 Hang Snatch (95/65)
6 Pull Ups




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