WOD 02/08/16
8 Minutes of Shoulder/Hip/Ankle Mobility (Click links for details)
A- WU- 3 RNFT of:
10 Calorie Row
10 HPSN (45/35/15/PVC)
10 Squat Clean Thruster
B- Hang Power Snatch- 10 Minutes To A Challenging Single
C- Power Jerk- 10 Minutes To A Challenging Single
D- For Time:
15 Power Snatch (135/95 or 95/65 or 75/45)
20 Power Jerk
25 Front Squat
The Open is in 17 days! Don’t forget to sign up!
Please be advised
The Sunday afternoon class has been moved to 3pm throughout the winter 🙂
A) 3 RNFT of: 10 Calorie Row/10 HPSN (45)/10 Squat Clean Thruster
B) Hang Power Snatch 3rep @155lbs
C) Push Jerk 3rep @194lbs
D) For Time: 15 PWSn/20 PWJerk/25 FSQ (135) – 7:25 ouch, front squat no bueno today
E) 4×12 D.B. RollBack Extension (25×2)
+ Weighted Ring Row (Feet elevated 16″) 10Rep @35lbs
+ 4×15 GHD Hip Extension D.B. Reverse Fly (15×2)
+ 3 Minutes Max Reps Banded Good Morning (homework)