WEDNESDAY 6-22-16

WARM UP 3 Rounds/10Min
30-40 DU or attempts
10 SHPT
10 goodmornings
10 jump squats
15-30 sec L-Hang

 

MOBILITY
30 sec each leg Achilles /calve wall stretch
1:00 min supine wall squat
1:00 Min seated pike stretch
1:00 min saddle stretch
1:00 lat stretch on Racked Barbell

 

WARM UP FOR SNATCHES
WOD For Time
complete 2 Rounds
10 Muscle snatch 65/95
10 Med Ball Pike Up
THEN
2 Rounds
40 Russian KBS 53/44
40 DU
THEN
2 Rounds
10 Muscle Snatch
10 Med Ball Pike up
THEN 2 ROUNDS
40 KBS
40 DU

SCALED WEIGHT
Muscle SNATCH 45/75
V-UPS
KBS 44/35
SU -80 (Single jump rope)

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