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08/01/17

31
Jul

08/01/17

WARM-UP

10 Banded Arm Circles (per arm)
Wrist Warm-up
10 Toe Touches
10 Knee Circles
10 Heels to Toes
10 2 Taps
10 Air Squats
5 Power Snatch from Power Position
5 Power Snatch from Above the Knee
5 Power Snatch from Mid-shin
10 Kips

STRICT PULL-UPS

EMOM for 8 Minutes 1-5 Strict Pull-ups

WOD

12 Minute AMRAP
3, 6, 9, 12, 15, 18, 21, 24…
Power Snatch (75/115, MRx 65/95)
Chest to Bar Pull-ups

COOL DOWN

3×10 Banded Pass Through’s (increasing tension)
Foam Roll Back (arms overhead) 3-5 passes
30 Second Dead Hang

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