“JANIS IAN” WOD 6/31/14

WARM UP:

500 M. Row

3 Rounds

10 Pass Throughs

10 Good Mornings

10 OHS

Then:

Shoulder and Hip Mobility

SKILL:

3 x 60 Front Planks

Then:

3 x 20 Hollow Hold Sit Ups

LIFT:

Snatch

5 @ 60%

5 @ 65%

3 @ 65%

1 @ 75%

1 @ 85%

WOD:

“JANIS IAN”

AMRAP 10

Wall Ball (20/14) (16/10) (14/6)

*EMOM 1 Snatch @ 85%

**The wod will begin with a snatch.

POST WOD:

Shoulder & Hip Mobility