“LITTLE D” WOD 9/20/22
Happy Birthday Daniel Tromello. Precision has done this workout since the day you were born. Can’t believe it’s been 11 years!!
Fitness – Strength – Community
WARM UP:
50 Single Unders
10 Bumper Jacks 2″ + 4″
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
10 Snatch Extensions
Then:
Shoulder Mobility
WIN
LIFT:
Tall Snatch
3 x 3
*Keep working that catch!
Full Snatch
3 @ 65%
3 x 3 @ 70%
WOD:
“LITTLE D”
3 Rounds
9 Squat Snatch (135/95) (115/75)
20 Pull Ups
11 Box Jumps (30/24) (24/20)
FIT
LIFT:
3 Sets
8e Rear Delt DB Row
10 Bar Roll Outs
8 Weighted Pull Ups
WOD:
3 Rounds
9 Med-Ball Cleans (30/20)
200 M. Run
11 Box Jumps (24/20)
AT HOME
SKILL:
3 Sets
8e Rear Delt DB/KB Row
20 Hollow Rocks
8 Weighted Push Ups
WOD:
3 Rounds
18 DB/KB Snatch
200 M. Run
11 Broad Jumps
