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Wednesday 7/13/2017

Cindy

Warmup:

500 m row or 400 m run

Mobility:

Dynamic stretch

B warmup:

3 rounds of:

150 m run

10 OH squats with empty bar

5 hang power snatches

10 push ups

5 strict pullups

Workout Warmup:

10 min alternating EMOM

1 PS + 2 HSS + 3 OH squats, work up to your workout weight +

150 m run

Workout:

6 rounds for time of:
6 Power Snatches (95/65)RX+(115/75)
6 Overhead Squats (95/65) RX+(115/75)
150 m run

Post wod, 5 am class only, as a group: 44 alternating pistols or 2x Air squats, half range of motion.

O lift:

Snatch
7 rounds, on the 2 min.

1 power snatch + 2 snatch grip push presses + 2 snatch balances + 1 hang squat snatch

Start at 65%

Skill:

5 rounds of:

10 strict dips on fixed bars

15 GHD sit ups.

Earlier Event: July 11
Tuesday 7/11/2017
Later Event: July 13
Thursday 7/13/2017