Mar 2016

wod 2016-03-14

“A:
3 laps of:
Rack Assisted Squat x 10
Strict pull-up x 5
Banded pull aparts x 10

1 laps of:
Hanging T-spine opener (partner) x 30s
Shoulder pass throughs x 10

B:
Over head Squat
6 reps @ 55%
4 reps @ 60%
2 reps @ 65%
6 reps @ 60%
4 reps @ 65%
2 reps @ 70%
2 reps @ 75%
* bar from floor

C:
5 set of “”Panther complex” build over sets from @50% of 1RM Snatch
1 reps Snatch “”anyhow””
1 reps Over Head Squat
1 reps Hang Snatch
1 rep Over head Squat”