Tuesday, October 29
WOD
Warm-up:
10 PVC passthrough
10 Leg swing
12 T-spine opener
10 Overhead wall squat w/ PVC
w/ empty barbell
3 Muscle snatch
3 Power snatch
3 OHS
3 Squat snatch
4 DSC
Warm-up BMU or C2B pullup/Jumping C2B
WOD:
A) Snatch (power or squat) or Clean & Jerk
In 6 minutes build to a heavy double (reset on the floor between reps)
then
Every :90 for 9 minutes (6 Sets)
2 Snatch or Clean & jerk
B) Open WOD 16.3
7 Minute AMRAP:
10 Power Snatch (75/55#)
3 Bar Muscle-Up
*Scaled-45/35#, 5 Jumping C2B pull-up
Masters 55+ 65/45, 5 C2B pull-up
Mobility: (To be performed after class or at home)
1:30 T-spine roll w/ DBl lax ball
:45 Archer
