30 Dec 2014

Warm Up:
Dynamics

Banded rotator external and internal pulls
sleeper stretch
wall slides

Squat therapy

Back squat:
1 x 5 @ 65%
3 x 5 @ 75%

Front squat
4 x 5 @ 65%

Snatch pull/muscle/dynamic
3 x 2 start with bar and increase weight

10 MIN EMOM
2 snatch (full/squat) as heavy as you can maintain good form, your coach needs to approve your weights
(intermediate and beginner will go from hang/high hang)

10 Rounds for Time: (from CFW)
1 rope climb
10 ball slams
15 DU

Rx2:  seated weighted pulls (one length)
x 5 singles

SILVERS:
Strength:  7-5-5-3-3  BENCH PRESS STEVE!

WOD:
7 Rounds for time:
1 seated weighted pull
10 ball slams
10 parallette hopovers