WOD - SUNDAY 5/5/19

Mobility: Shoulders/Hips/ L-Spine

Part A: On a running Clock:
Row 1K (adv 1250m)*
30 GHDSU
at the 6 min mark:
Run 800M*
30 T2B
at the 12 min mark:
30 Med Ball Box Step
Overs (20/14 - 24/20)
30 Wall Balls (20/14)

Part B: 4 sets of:
1 Snatch High Pull into
1 Power Snatch
increasing load starting at
55-60% of 1RM

Part B: For Time:
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch (95/65)
1-2-3-4-5-6-7-8-9-10
Wall Ball (20/14)

Flexibility:Hamstrings/ Lats/Shoulders

SETS AND REPS

Five Sets of:
10 DB 3-Way Delt Combo into
10 DB Strict Press into
10 DB Bicep Curls into
10 DB SL RDL each leg

Five Sets of:
12 DB Front Raises with Neutral Grip into
12 DB Hammer Curls together into
12 DB Thrusters

Five Sets of:
12 DB Reverse Flys
10 Triangle Pushups into
12 DB Nosebusters on ground

Watermarked(2019-04-27-1432).jpg