Nov 2015

WOD 2015-11-09

“A:
2 sets of:
T-Spine Self Opener x 45 seconds
Prone PVC Pipe Pass Thrus x 10 reps
Band Assisted Anterior Pec Stretch x 45 seconds
+
2 sets of:
Press in snatch x 5 reps
Wall Slides x 8-10 reps

B:
Every 2 minutes, for 12 minutes (6 sets), complete:
2 position Snatch (High hang, Mid thigh) x 1 reps (from each position)
* build to heavy

C:
Every 20 second for 8 min (rotate a,b,c every 20 sec)
6 FrontSquat 40/30kg
6 Shoulder to over head 40/30kg
6 Candelstick roll