Wednesday 10/14/15


Warm-Up

500m Row

3 Rounds

10 Shoulder pass through

5/arm single arm Overhead Squats

5/arm dumbbell snatch

 

Strength:

8 Sets:

1 Snatch Pull+1 Power Snatch+ 1 hang Squat Snatch

rest 1 minute between sets

 

WOD
10 Rounds:

100m Sprint+90s rest

 

Skill:

20s L-Sit Hold

30s Handstand hold

Muscle-up Transition work

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