Friday January 12, 2018

1460073646264.png

(Competition / OlyNastics)
SOD/WOD Review: 8 min

Then all together: 20 sec each of plate T,V,W, 30 sec PVC pass through, 5 PVC high hip power snatch, 5 PVC hang power snatch, 5 PVC power snatch, 5 PVC squat snatch

SOD

15 minutes to build to a heavy Squat Snatch.

WOD

20-15-10-5-10-15-20
OHS (95/65)
V-ups
*12 min time cap

Post WOD: Time permitting 1-3x
10 Elevated Calf Raises (45# plate) (per leg)
10-15 GHD Hip Extensions