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OUR BLOG

Mon.3.31.14

By CoachBo | In WOD | on March 30, 2014

Warmup:  ROM drills, Junkyard dog, Burgener Warmup

Strength:  Snatch

Warmup: 5/5/3 @ 40/50/60% 1 RM

Work: 5/3/1+ @ 75/85/95% 1 RM

WOD:  20 min AMRAP:

20 Double Unders

8 Snatch Deadlift (90% of Snatch)

200m run.  (sprint 100m, then moderate pace for last 100m)

Cooldown:  2 min plank hold.  Roll out calves and IT bands

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