Jun 2016

wod 2016-06-02

“””A:
RUN 400M
3 sets of:
Hamstring Stretch x 45 seconds per side
Self Myofascial Release on Traps x 45 seconds per side

B:
Chest-to-bar progression:
3 sets of inverted ring row to nippels x 10 reps

then

3 sets of strict chest to bar pullups, pronated gripp ( scale: use a band) x 5 reps

then

3 reps of static chin over bar hold, pronated gripp x 30s

then

3 sets of Chest to bar pullups x 10 reps (Chest to bar on a box https://www.youtube.com/watch?v=hRhKs454CpU)

C:
AMRAP 8 min, of:
Power Snatch x 8 reps @60/40kg
Barfacing burpees x 12 reps

D:
3 sets of:
Skin the cat x 5 reps