Monday, September 24, 2018

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(Practice / OlyNastics)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec pass thru, 30 sec PVC OH wall squats, 5 x TVWQB, then 3x with BB or PVC: 5 power snatch, 5 OHS, 5 hanging shrugs

SOD

5 x 3^ OHS AND 3 x 10-15 GHD sit-ups AND Shoulder mobility stretches as needed (20 min)

WOD 1

AMRAP 5:
15-12-9
Power Snatches (75/55) (50+ 55/35)
Pullups

Rest 5 minutes

WOD 2

AMRAP 5:
15-12-9
OHS (75/55) (50+ 55/35)
Toes to bar

*Weights are meant to be light so you can move quickly and with as few breaks as possible.