Thursday, November 15, 2018

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(Competition / OlyNastics)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec pass thru, 15 sec TVWQB, 30 sec PVC OHS, 30 sec PVC hang power snatch then, 2x: 5 BB power snatch, 5 sit-ups, 5 BB hang power snatch, 5 v-ups

SOD

15 min of sets of 5^ OHS with banded shoulder stretching / ball mashing after each round of squats (15 min)

WOD 1

10-15-20-25-30 Hang power snatches (75/55) (50+ 55/35)
20 Ab mat sit-ups after each round

1 minute minimum rest, then begin:

WOD 2

50-40-30-20-10 Plate OH lunges (45/25) (50+ 25/15) (total)
15 V-ups after each round

WOD score is final time after WOD 2.