Wednesday December 16th WOD
Warm up: 2 minute jump rope followed by 3 rounds:
-Farmer’s carry 53/35 (down and back)
-10 Lateral lunges, 10 ring rows, 10 push ups and 10 sit ups
-Finish with 2 minute jump rope (can be applied towards HC)
Mobility: Wrist/Forearm, Banded lat/shoulder/tricep
Strength: 15 minutes to establish a 1RM Hang Snatch
-Focus on the 2nd pull
Skill: Chest to bar pull ups/Pull ups
Conditioning: For time
-30 Hang Power snatch 75/45
-30 Pull ups
-20 Hang Power snatch 95/65
-20 Chest to bar pull ups
-10 Hang Power snatch 115/75
-10 Bar muscle ups
Post: 500m row or 400m jog/walk + foam roll and stretc