February 13, 2018

wod

Pre-Hab:
Straight Arm Pull
Bird Dog
T-Spine Stretch

Warm Up:
Fast High Knees
Butt Kicks
Bear Crawl
Shuffle Shuttle
High Kicks
Monster Walk
20 PVC Pass Through
20 PVC Overhead Squat
15 Push-Up
10 Hollow Rock
5 Burpee

SWOD:
Hang Snatch + Snatch
3-3-3-3-3

WOD: 
20min AMRAP:
5 Ring Row
10 Hand Release Push-Up
15 Air Squat

Competitor WOD:
Supine Ring Row
Wear Weighted Vest (20#/10#)

Cool Down:
Doorway Stretch
Cat Stretch
Fire Log

Extra Credit:
3min Plank

Switch Barbell Club:
Muscle Snatch+Overhead Squat, Light Warm Up
2+2×4

3-Position Power Snatch (Hip, Knee, 2 Inches)
1+1+1/70%x3

Muscle Clean+Push Press+Overhead Squat, Light Warm Up
2+2+4×3

3-Position Power Clean (Hip, Knee, 2 Inches)
1+1+1/70%x3

Bench Row
3×5, Heavy