07-22-14

A.

-Group Joint Warm Up

-3 rds NFT

15 KBS

10 Ring Dips

 

B.

4x 100m Hill Sprints (timed sprint up/ jog down)

 

C.

Snatch 7×1 @ 85% Across

 

D.

WOD: “Isabel” (7 min time cap)

30 Snatch 135/95#

 

E.

Cool down:

4 min Row @ 80%

 

F.

Mobility:

1 Min (each) Olympic Wall Squat w/ext rotation

1 Min T-spine Smash: side roll

1 Min (each) Shoulder Rotator Smash & Floss

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