WOD 01/25/16
8 Minutes of Shoulder/Hip/Rack Mobility (Click links for details)
A- WU- 1 Minute Max Reps Light Banded Pull Apart +
1 Minute Max Cal Row (Damper 10/8) +
1 Minute Max Reps Wall Facing Shoulder Taps (Plank Shoulder Taps)
B- Hang Snatch (1″ below the knee)- 15 Minutes To A Heavy Single
C- 3 RFT of:
15 Power Clean (135/95 or 95/65)
15 Bar Facing Burpee
A) 1 Minute ea : Light Banded Pull Apart/Row Cal (Damper 10) = 34/Wall Facing Shoulder Taps
B) Hang Snatch (1″ below the knee) 1rep – 73kg (PR!)
C) 3 RFT of : 15 Power Clean (135)/15 Bar Facing Burpee – 6:42
D) Pendlay Row 5×6 – 135/135/135/155/165
+ 10 Min HS Walk Practice
+ DB Roll Back Extension 3×12 (25×2)
+ GHD Curls 3×12