WARM UP
100 Skips
25 V-Ups
200 m Run
25 Hollow Rocks
50 Jumping Jacks
25 Hanging Leg Raises
25 V-Ups
200 m Run
25 Hollow Rocks
50 Jumping Jacks
25 Hanging Leg Raises
SKILL
Dumb Bell Press And Dumb Bell Rows
5 sets x 10 reps
Increase weight as needed by 5-10 lb.
Focus on extension in the PRESS and contraction of the shoulders blades in the ROWS
Increase weight as needed by 5-10 lb.
Focus on extension in the PRESS and contraction of the shoulders blades in the ROWS
WOD
Running, Power Snatches & D-U
Time cap 25 Minutes
5 Rounds For Time of:
200 m Run
15 Power Snatches 95#W; 115#
50 D-U
5 Rounds For Time of:
200 m Run
15 Power Snatches 95#W; 115#
50 D-U
