Thursday, March 1 WOD

‪Room 2‬
Warmup: ‬2 Rounds:
5/ea Y’s, T’s, W’s
5/ea Squat w Tspine reach
Then, 1 Round 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: 12:00 To build: ‬
‪3 Hang Power Snatch; build to a heavy 3 rep ‬
WOD: 5 Rounds For Max Reps/Cals:‬
‪30 sec. ball slam @30/20#‬
‪rest 10 sec.‬
30 sec. renegade rows
Rest 20 sec.
‪30 sec. row or AB sprint @ max effort‬
‪rest 1:00

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