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OUR BLOG

Wed.6.14.17

By CoachBo | In WOD | on June 13, 2017

Warmup: ROM drills, dynamic stretches, arm circles,
Junkyard dog, snatch pulls and OHS with PVC

Strength: Snatch
Warmup 5/5/3 at 40/50/60% 1RM
Work: 5/3/1 @ 75/85/95%

WOD:

5 min clock:
20 banded push ups
400m run
Max squats in remaining time

Rest 1 min

5 min clock
20 kettle bell swings
400m run
Max pull-ups in remaining time

Rest 1 min

5 min clock
20 wall balls (20#/14#)
400m run
Max squats in remaining time

Cooldown:  2 min partner abs with slam balls, each parter.  roll lats and back, stretch

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