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WOD December 5th 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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