Monday July 20th WOD

Warm up:  3x250m row at 60%


Mobility:  PVC work for shoulders

-Elevated heel squats for ankle

-Foam roll work for chest and back


Strength:  15 minutes to establish a 1RM snatch

-Intermediate athletes will establish a 1RM max Power snatch

-Beginner athletes will work on OHS technique and basic snatch technique


Conditioning:  For time

-500m row

-Max effort

-Rest 5-7 minutes and repeat at 75%


Nick ProhaskaComment