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WOD September 18th 2018

WOD Wednesday September 19th 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 2 rounds of 3 Snatch deadlifts 3 snatch pulls 3 snatch high pulls 3 muscle snatch 3 power snatch 3 ohs

C.) 5 sets of Snatch 1.1.1 (Choose a weight that allows you to efficiently execute, work at a weight that allows you to work on technique, as always, TECHNIQUE dictates load!)

D.) Emom x 12 Minute 1: 12 power snatches 95/63 Minute 2: 12 box jumps Minute 3: 12 renegade rows 35/20

E.) 3 sets of Bb upright row x12-15 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 Joshua


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