THRUSDAY 150423

Warm-up:

Row 500m

Crossover symmetry

3 wall walks

10 behind the neck snatch grip push press w/ barbell

15 leg swings

10 OH squats

10 push ups

Group Burgener’s warm up
Barbell:

Every 2 minutes, for 20 minutes (10 sets)…

High Hang Snatch + Hang Snatch + Snatch

Build over the course of the 10 sets to something heavy for the day.

WoD:

Three rounds for time of…

Run 400 Meters

10 Deadlifts (275/185 lbs)

20 Ring Dips

Mobility:

Roll posterior

Lax to plantar and pecs

Categories: Uncategorized W.O.D.

SATURDAY 20210123

January 22, 2021

January 21, 2021

January 20, 2021