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OUR BLOG

Mon.11.3.14

By CoachBo | In WOD | on November 2, 2014

Warmup:  ROM drills, Junkyard dog, Burgener Warmup, 10 Snatch Pulls, 10 Snatch Balance, 10 Overhead squats

Strength:  Snatch

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

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

 

WOD: 4 rounds for time

8 Power Snatch + OH Squat (95/65#)

16 Pullups

24 Situps

Cooldown:  Roll out shoulders with the lacrosse ball, roll out and stretch.

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