Sep 29, 2015

Wednesday 15.09.30

Warm Up
- 500m row
- Dynamic stretching with focus on hip opening drills

Main WOD
Core work: 3 x 10 “Supermans.” Lie on the floor and lift your legs, arms and head off the ground. Hold for a count of two. That’s one rep.


3 rounds:
9-7-5 reps of chest to bar pull ups and snatch (95/65)

Rest 5 minutes between rounds.

Mobility WOD
- Banded shoulder distraction

Post loads and results to

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- Ensure shoulders are locked out during the snatch.  Full depth on the squat with weight on your heels

Mobility WOD
Hold the stretch each side for 2 minutes.