Friday, February 26
WOD
Warm-up:
With a PVC:
10 Passthroughs
10 Halo
5 Reps of the Burgener Warm-up
then
2 rounds
5 Perfect pushup burpee (no Floppees)
5 Hang power snatch w/ barbell
then
5 Deep squat complex
WOD:
A) 5-5-5-5 Power Snatch
12 minutes including warm-up. Focus on proper form over load.
Cranky shoulders? Sub Power Clean
B) 7 minute AMRAP:
10-8-6-4-2
DB Floor Press (50/35#)
Double jump lateral burpee over DB
Home WOD:
Every 4 minutes for 20 minutes
14 DB Alternating Snatch
10 DB Floor Press
12 Double jump lateral burpee over DB
Mobility:
1:00 Archer
1:00 Twisted cross
