WOD Tuesday July 1, 2014

WARM UP:  8 min

row 200 m

10 leg swings (side - side)- each leg

walking quad stretch

10 burpees

bear crawl

MOBILITY: Banded Bully Stretch

SKILL:  Start w/ bar or PVC- 30 snatch grip deadlift, 

30 Snatch 2nd Pull (knee-hip)

30 High Hang snatch 

Add 10# and repeat, work for 10 min

WOD: 40 Power Snatch (95/65)

20 Mountain Climbers (single ct)

20 Hang Snatch (95/65)

40 Mountain Climbers (single ct)

10 Squat Snatch (95/65)

60 Mountain Climbers (single ct)

CASH OUT:  3x 20 sec bridge hold

3 x 20 sec child’s pose

4x 20 sec side lunge hold