Sunday 12/29/2013 WOD
Warm up
W a PVC pipe
3 sets of
10 pass through’s
10 Dislocates
10 Over Head Squats
Burgener Warm up
Dynamic Stretches
Ankles, shoulders and hips
Strength/Skill
Snatch
In 15 Mins build up to a 1RM Snatch
5-3-2-1-1-1
Training (Met-Con)
10 Min Ascending Ladder
2-4-6-8-10-12….
Climb as high as you can in 10 mins
Ring Dips
Power Snatches (95/65) (135/95)
Box jumps(24/20) (30/24)
Scaling options
Scale ring dips, w a band
Scale weight on snatches or sub w plate ground to over head
Scale height on box, step up on box
2013 12 28