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WOD - Thursday, June 14, 2018


A. PNF Calf, Arm circles, Deadhang + swing, Leg swings, Walking Dynamos, BPAC, Grab sticks - OHS, sott press, snatch

B. SNATCH

a) 5 Minute EMOM

-Snatch(2 second pause at 2 position) 60-65 x 2

b) Snatch

-70x2x2, 75x2, 80-85x1x3, 90x1x3

*In between sets practice hang to inversion and inversion to L-hang

C) Fight Gone Shoddy

3 Rounds for Reps 1 Minute - Row 1 Minute - Alt DB Snatch (35/50) 1 Minute - T2B 1 Minute - OHS 1 Minute - Box Jump (20/24) 1 Minute Rest

D) Ab wheel 2x10 + 2 mins plank


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