“GWILDOR” WOD 9/6/16

WARM UP:

10 Y’s, T’s, W’s

10 Reverse Flys

10 Face Pulls

Then:

3 Rounds

10 Pass Throughs

10 Good Morning’s

10 Snatch Extensions

10 Snatch Pulls

10 OHS

Then:

Shoulder & Hip Mobility

LIFT:

Back Squat

8 @ 70%

6 @ 75%

6 @ 80%

6 @ 85%

Front Squat

5 @ 75%

2 x 5 @ 80%

WOD:

“GWILDOR”

AMRAP 10

15 Wall Ball  (20/14) (16/10) (14/6)

12 T2B 

9 Power Snatch  (115/75) (95/65) (75/55) (65/45)

Immediately Into:

6 Min. Cap

Find your 1RM Clean

*Score = AMRAP Reps + Clean Weight hit.

POST WOD:

Roll & Stretch