WOD Wed 7-31-13
July 30, 2013
WOD Fri 8-2-13
August 1, 2013

WOD Thu 8-1-13

Warmup:
3-5 minutes jumping rope
2 rounds through Burgner warmup
2 x 8 Scarecrow Snatch with barbell
 
Strength/Skill: Snatch
5 sets of 5-7 reps at 65%-85% of your 1RM
– All reps must be touch-and-go
– Do not go for Max reps on the last set
 
Conditioning/Gymnastics:
21 minutes – EMOM
1) L-Sit 15 sec on/off
2) 15 Hollow Rocks
3) 15 Abmat situps with no arm movement
 
Cool Dowm:
1) Row 400M easy
2) Seal press up – 3 x 20 sec
3) Cat pulling tail – 2 x 45 sec L/R
4) Glute stretch – 2 x 30 sec L/R
 
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