WOD – 2/16/2015

Warm-up:

Mobility

10 seconds (holds) or 5 rotations (circles) each; circles are both directions

Rotations: Wrist, Elbow, Shoulder, Neck, Waist, Knee, Hip Joint, Ankle

Holds: Behind the Head Tricep, Behind the Back Pull Down, Chest Fly, Good Morning & Back Extension (2 sets), Side Bends, Straight Leg bend (legs apart; both legs), Straight Leg bend (legs together)

Dynamic

2 min: Double Under Practice

3 min: Partner Hurdles

Skill:

Barbell:

Burgener Warm-up

Snatch Progression

WOD:

Strength:

Strict Press (10 x 1 @ 90% 1RM)

Met Con:

“Gertrude”

3 rounds (21-15-9)
-Snatch (135/95#)
-Wall Ball (20# to 10’/14# to 9′)

Cool Down:

Repeat the Mobility section of the Warm-up