5/19/2014

WARM UP

Pass through
Downhill Skier
1 Leg Hip Hinge
Walking Lunge

Choose 3-5 of your weakest exercises and do 15-20 reps of each
(i.e - pull ups, wall balls, OHS, DU, Snatch, Clean...)

SKILL

Hang Snatch

BUY IN

Hang Snatch

5 sets x 3 reps (unbroken)

try to do 75-85% 1RM if possible

WOD

For Time:

Row 1000m
25 Push Press 155/115
15 Back Squat 155/115
5 TGU (each side) 53/35

*NO RACKS

CASH OUT

Ladder Agility

MOBILITY

Shoulders
http://www.mobilitywod.com/2012/11/the-500th-video-great-sub-scap-shoulder-smash-drill/