29 aug 2014

Warm up:
3 rounds :15 of each mvmt
High knee run on the spot
Butt kicker
Jumping lunge
Jumpimg jacks

Mobility

Strength: OHS
1 x 10@ 50%
1 x 8 @60%
1 x 6@65%
1 x4@70%
1 x 2@80%

Wod:
Tabata wall balls 14/20 all to 10'
Rest 2 mins
Tabata kb swings 35/55 russian
Rest 2 mins
15 Min EMOM
1 Hang snatch pull
1 Hang muscle snatch
1 Hang snatch (dynamic)
@ 70%