Friday, December 14, 2018

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(Practice / OlyNastic) 
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec PVC good mornings, 30 sec PVC pass thru, 15 sec TVWQB, 20 sec wall squats, 15 sec HS hold, then: 5 WB, 5 BB hang power snatch, 5 box jumps, 3-5 HSPU

SOD

4 x 3 Deadlifts & 3 x 15-20 Tubing back flies (18 min)

WOD

AMRAP 17:
20 WB (20/14) (50+ & Fitness: 14/10 10/9)
20 Power snatches (75/55) (50+ 55/35) (Fitness: DB snatch)
20 Box jumps (24/20) (50+ & Fitness 20/18)
20 HSPU (50+ RX = 1 pad) (Mod: More pads or 60 sec hold) (Fitness: DB PP)
20 SDHP (75/55) (50+ 55/35) (Fitness: KB SDHP: 53/35)