Wednesday, October 22
WU:
4 x 200 Row
rest 2 min between efforts, all out sprint, damper setting high
rest 2 min between efforts, all out sprint, damper setting high
MOB:
Shoulder Sleeper Stretch
Weighted butterfly groin stretch (2 min +)
Pigeon Pose (2 min/side)
Weighted butterfly groin stretch (2 min +)
Pigeon Pose (2 min/side)
STRENGTH:
Squat Snatch
5 x 2 : ~ 80% of 1RM
Warm up this lift and only add weight is you are successfully catching the snacth in the bottom of the squat. If it runs into a power snatch back off the weight.
WOD:
Spazz
21-15-9
Power Cleans (105/75)
Barbell Push Ups
Power Cleans (105/75)
Barbell Push Ups
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