Mittwoch

20190828

Warm-Up
AMRAP 8

• 10 WBS

• 10 Sit-ups

• 10m KB carry one arm overhead one arm front rack e/s

• 3 Wallwalks

Mobility
30 sec. Pigeon Stretch e/s

30 sec. Couch Stretch e/s

30 sec. Frog Stretch

30 sec. Banded Triceps Stretch e/s

Strength / Skill
2 Rounds:

• 5 Muscle Snatch with BB

• 5 OHS with BB

• 5 Snatch Balance

5 Rounds:

• 1 Hang Snatch

• 2 Snatch

Start @ 40% Snatch increase weight each round about 10%

Snatches are considered to be full and performed touch and go.

WoD
30 sec. on / 30 sec. off for 15 Min.

• Air Squats

• Sit-ups

• Cal Rower

• Cal Ski Erg.

• Cal Bike