22 Nov 2013

Warm Up:
Dynamics
Squat Therapy
Mobility - Focus on hips and shoulders
Pick 10 off Mobility Wod whiteboard

GZ:
2 x 1 min V Ups
2 x 20 Leg Raises
2 x 35 Supermans
rest 30 sec then 2 min max sit ups

1 x 10 Box dips (or off dip station)
1 x 10 Pull Ups

15 MIN EMOTM 2 reps Deadlift

Power:
2-2-1-1 Deadlift

15 MIN EMOTM 2 reps @80%

OLY:
1-1-1-1 Snatch

15 MIN EMOTM @ 80%

WOD:
AMRAP 3 rounds 2 mins on 1 min off:
25 Double Unders
25 Sit Ups

COMPETITORS MOBILITY WOD:
On the whiteboard