9.17.2014

 In WOD

Warm Up

Run 400m

Dynamic Drills

Then

  • Scap Push Ups x 10
  • SA KBS x 10 per
  • HS Hold x 60 seconds

Workout of the Day

A. 4 Sets

  • A1: Press x 4-6 reps @ 20X1 – Rest 60 seconds
  • A2: KB Snatch x 5 per (focus on speed and mechanics) – Rest 60 seconds
  • A3: Hollow Hold x 20-30 seconds – Rest 60 seconds

B.

Complete 3 rounds for time of:

  • Run 400m
  • Alt KB Snatch x 20 (53/35)