WOD December 5th 2018

December 5, 2018

WOD Wednesday December 5th 2018


A.) mobility
:60 seconds couch stretch
:60 second pry Squat)
:60 seconds oh band distraction


B.) Warmup:
500m row then
3 rounds with the empty barbell of:
3 Snatch deadlifts
3 Snatch pulls
3 Snatch High pulls
3 Muscle Snatch 
3 power Snatch
3 ohs


C.) 5 sets of:
Snatchx2+2hang snatch 
(Start around 60% and build throughout 5 sets, technique dictates load!)

D.) 4 rounds for time 
2 rope climbs/plank climbs
10 power snatch 115/73
15 box jump overs 24/20
(Scale movements and weights as needed)


E.) Mobilize 
Have fun, work hard, work smart, get strong and #Trusttheprogram
Coach Joshua


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