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WOD Saturday October 6th 2018

WOD Saturday October 6th 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 Power snatch 1.1.1 (Choose a weight that allows you to efficiently move and work at a weight that allows you to work on technique, (TECHNIQUE dictates load!)

D.) 4 rounds for time: 15power snatches 75/53 15 sumo deadlift high pull 15 weighted sit-ups 25/15 (Scale as needed)

E.) cool down row/mobilize Have fun, work hard, work smart, get strong, and #Trusttheprogram

Coach Joshua


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