WARM UP:
400 M. Row
2 Rounds of (Cindy)
5 Pull Ups
10 Push Ups
15 Air Squats
Then:
Shoulder Mobility
SKILL:
3 x 60 Sec. Weighted Planks
LIFT:
Snatch + Hang Squat Snatch
5 x 5 @ 65%
*Pause at the bottom of squat for 2 sec.
WOD: (Compare to 1/6/14)
“TYGRA”
12-9-6
Power Snatch (115/75) (95/65) (75/55) (65/45)
O.H. Lunges (45/25) (25/15) (15/10) (10/6)
12-9-6
Thrusters (115/75) (95/65) (75/55) (65/45)
Weighted Sit Ups (45/25) (25/15) (15/10) (10/6)
12-9-6
O.H. Squats (115/75) (95/65) (75/55) (65/45)
Pistols
*No break immediately following
POST WOD:
Shoulder Mobility
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