WOD-3/30/18

March 30, 2018

Warm-up


• 400 m Run
• 10 Front-to-back Leg Swings /leg


• 10 Side-to-side Leg Swings /leg


• 10 Prone Scorpions (face down)


• 10 Supine Scorpions (face up)
2 rounds
• 30 sec Pigeon Pose (L/R)


• 30 sec Pec Stretch w/ Band (L/R)
Strength
5-4-3-2-1 reps:


• Hang Power Snatches
Start at 80% of 1 RM increasing weight. Last set of 1 rep @90% 1 RM

Conditioning


21-15-9 reps for time:


• DB/KB power Snatches Left Arm 53/35


• DB/KB power Snatches Right Arm 53/35


• Hollow  Rocks
RX is with a kettle bell


Core burn out: 
• AbMat Situps
• Plank on Elbows
 

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