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OUR BLOG

Mon.9.22.14

By CoachBo | In WOD | on September 21, 2014

Warmup: ROM Drills
Burgener Warmup
Junkyard Dog

Strength: Snatch
Warmup: 5/5/3 @ 40/50/60% 1 RM
Work: 5/5/5+ @ 65/75/85% 1RM

WOD: 21-15-9
KB 1-arm Snatch
Overhead Floor Wipers

OHFW – lay on back on the floor, press weight up as if doing bench press, lock out elbows. With feet together, lift legs and touch left plate, lower legs down to floor, then lift and touch right plate.

Cooldown:  roll out shoulders with Lacrosse ball, do banded shoulder stretches, hip flexor stretches

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