Friday, February 23 WOD

‪Room 2 ‬
Warmup: ‬2 Rounds:
5/ea Y’s, T’s, W’s
5/ea Squat w Tspine reach
Then, 2 Rounds with Empty Bar (Do not put bar down!):
5 Snatch Grip RDL (stretching hamstrings and getting them to fire)
5 Snatch Grip High Pulls (goal is to keep chest over the bar for a better bar path and feeling the hip contact on the pulls)
3 Muscle snatches
3 Snatch balances, 3 presses in bottom
3 Power snatches with the bar
3 Over Head squats
Buy-In: 10-12:00 to build:‬
‪1 Snatch (heavy single)‬
WOD: “JT”‬
‪21-15-9 For Time: ‬
‪Handstand Push ups‬
‪Ring Dips‬
‪Push ups‬

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