Friday

Pre Warm-Up

3 Rounds 

10 Cuff Isolation

10 Band Pull Apart 

15 Sit-Up 

+

3 Rounds 

20sec Handstand 

5 Inchworm

 

Warm-Up

Snatch Drills 

 

Strength

A.) Snatch Drills 

Focus = Muscle Snatch & Power Snatch 

 

WOD

For Time – 13min Cap 

10 Snatch @ 185/115

15 Snatch @ 135/95

25 Snatch @ 115/75

 

Cool Down

1.) 3min Row

2.) 3min Ski Erg

3.) 3 Rounds 

10 Pass Through 

30sec Roll T-Spine 

2018-12-17T12:12:56+00:00December 17th, 2018|WOD|