Jan 2018

wod 20180111

“A:
Banded Lats Stretch x 60/60 seconds
Scarecrow stretch x 30 seconds
Scorpion stretch x 30 seconds

B:
Barbell warm-up* 5 min
* use an empty barbell to wamup for the lifts, pepare hips, knees and shoulders for the lifts

C:
Snatch
4 x 1 reps @65%
3 x 1 reps @75%
2 x 1 reps @85%

+

Clean & Jerk
4 x 1 reps @65%
3 x 1 reps @75%
2 x 1 reps @85%

D:
DOUBLE DECKER
AMRAP 15 min, of:
Power Snatches x 15 reps @35/25kg
Double-Unders x 30 reps
Wallballs x 15 reps
Double-Unders x 30 reps