8 Nov 2013

Warm Up:
Dynamics
Shoulder Mobility :  Pass Thrus, Band stretches, Lacrosse ball rollouts (active release)
Burgener (oly grp)
Squat Therapy - Power & Ground Zero grp (Pole & Wall only)
10 Inch Worms (all)

Ground Zero:
CORE:  1 min rest btwn
2 x 1min V Ups
2 x 1 min Leg Raises
2 x 35 Supermans

Rest 30 seconds then complete 2 min AMRAP Sit ups

Strength:  1 x 10 Bench Press (70%)
               1 x 10 Barbell Row (85/55)

WOD:  1!10  Wall Balls/Push Ups (be mindful of proper elbow/forearm mechanics)

POWER:
4 x 4 Deadlifts
rest 5 mins then
10 MIN EMOTM 4 reps @ 60%

OLY:
4 x 3 Snatch
REST 5 MINS
10 MIN EMOTM 4 reps @ 60%

POWER & OLY WOD:
1!10  Bench (65%)/Pull Ups (banded - strict, unbanded - kipped)