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