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WOD Wednesday August 1st 2018

Wednesday August 1st 2018

A.) Mobilty :60 seconds Couch Stretch :60 seconds OH band distraction 30x PVC dislocates Then 3 sets of 3 reps OH wall squat therapy with pause at 3 positions

B.) Warm up 500m row Then 3 rounds of 3 Snatch deadlifts 3 snatch pulls 3 snatch high pulls 3 muscle snatch 3 power snatch 3 ohs

C.) 5 sets of Snatchx3+3 overhead squats (Choose a weight that allows you to efficiently execute the complex, if you dont have overhead squats yet, stay with 3 snatches from the floor, and work at a weight that allows you to work on technique, TECHNIQUE dictates load!)

D.) 5 rounds for time 6 power snatch 115/73 8 box jump overs 24/20 10 medball cleans 20/14 (Scale weight for snatches as needed, should be a moderate but challenging weight)

E.) 4 sets of Anterior (Front) delt raises with a plate x15 reps superset with Lateral delt raises with plates or db x12-15 reps (Rest :60 seconds between sets)

Have fun, work hard, work smart, get strong, and #Trusttheprogram Coach Josh

**The 2018 Crossfit Games start today!!!**


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