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Friday August 18, 2017

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(Practice / Phosphogenic 1-10 sec bursts)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 PVC pass throughs, 10 PVC snatch balance, 10 PVC high hip snatch

SOD 1

Every 2 minutes for 20 min:
1 BB Snatch (power or squat) > 100m recovery jog
(for those newer to the snatch, focus on 2-3 lifts keeping the weight light)

WOD

Double Tabata (8 min total)
Odd: Wall Balls (20/14) (10/10)
Even: Ab-mat sit-ups

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