WEDNESDAY 161214

Warm-up:

Individual….

Row 500m

Crossover Symmetry

15 Matrix Turns

Group….

Barbell Snatch Warm up

On the Fifth day of Christmas our coaches gave to us….Snatching…..get ready to lift some weights!

15 minutes of Snatching Work to build to a heavy single.

Fitness:

For time…

Run 400 Meters
30 DB Alternating Snatches
Run 400 Meters
20 DB Alternating Snatches
Run 400 Meters
10 DB Alternating Snatches

Performance:

For time:
Run 400 Meters
15 Power Snatches (135/95 lbs)
Run 400 Meters
10 Power Snatches (135/95 lbs)
Run 400 Meters
5 Power Snatches (135/95 lbs)

Time cap of 14 minutes.

Mobility:

Roll Posterior

Wall Splits

Mash Calves/Achilles on barbell

Mash Lats on Roller

Categories: Latest WOD Uncategorized

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