Wednesday, February 16th, 2022

Coach led warm up

Crossover – Iron scap

Then,

3 Sets:

10 Leg Swings / Side

:30 Bike

10 PVC Pass Throughs

10 PVC Muscle Snatch

1 Set:

10 Snatch Grip Deadlift (45/35#)

10 Snatch Pulls

10 Overhead Squats

10 Hang Power Snatch

5 Power Snatch (45/35#)

Weigthlifting

Barbell cycling

Emom for 6 min of:

3 Hang Power Snatch (50-60% of 1rm)

WOD

4 Rounds For Time:

50-ft. Overhead Walking Lunge (135/95#)(drop & reset ea 25ft)

25 GHD or weighted Sit-ups (30/20)

(18 min cap)

Post time to Wodify and Whiteboard

Extra Credit

3 Sets:

10 Unbroken Bent Over Rows

10 Unbroken Supinated Bent Over Rows

* Work up in weight if proficient and holding perfect position

Recovery

Accumulate:

1:00 Frog Stretch

1:00 Banded Shoulder Stretch / ea. Side