28 May 2015

Warm Up:
Roll out
Spend 15 minutes targeted mobility

WOD:
Row 100 m
5 Burpees
Row 200 m
10 Burpees
Row 300m
15 Burpees
Row 400m
20 burpees
Row 500m

Cash Out:  Tabata low box step ups

SILVERS:
Rollout
Prehab exercises
Theraband Shoulder Activation

SKILL:  SNATCH w Dowel
Work from high hang position, sets of 6 pulls and muscle snatches

WOD:
Row 100 m
5 burpees
Row 200 m
5 burpees
Row 300 m
5 Burpees
Row 400 m
5 burpees
Row 500 m