07-28-14

A.

-Group Joint Warm Up

-3 Rds NFT

20 Sit ups

15 KBS

10 C2B

 

B.

Snatch Complex 6×1

1 Power Snatch + 1 Hang Squat

1 @ 55%

1 @ 60%

1 @ 65%

1 @ 70%

1 @ 75%

1 @ 80%

 

C.

WOD For Time (17 Min time Cap)

Row 1,500m

30 T2B

20 Burpees

10 Snatch 225/135#

20 Burpees

30 T2B

Row 1,500m

 

D.

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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