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07/14/17

13
Jul

07/14/17

WARM-UP

10 Banded Arm Circles (each direction)
Wrist Warm-up
10 Toe Touches
10 Knee Circles
10 Heels to Toes
10 2 Taps
10 Air Squats
10 PVC Pass Throughs
5 PVC Power Snatch from Power
5 PVC Power Snatch from Above the Knee
5 PVC Power Snatch from Mid Shin
5 PVC Snatch from Mid-Shin

WOD

Teams of 2
5 Rounds for Time
1000m Row
20 Power Snatch (65/95, MRx 55/75, Rx+ Squat Snatch)

COOL DOWN

500m Row
3×10 Banded Pass Throughs (increasing tension)
Foam Roll Lower Back (arms across chest) 3-5 passes
Foam Roll Back (arms overhead) 3-5 passes

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