FOUNDATION WOD: Wednesday, February 12, 2014

(A) Medicine Balls: Core Work and Explosive Hips

Wall Ball Demo, then

  • 10 Wall Balls for Height
  • Take short breaks between attempts

Scoop Throw Demo,  then

  • 10 Scoop Throws for Height
  • Take short breaks between attempts

Rotational Wall Pass Demo,  then

  • 3 Rounds of 8 Rotational Wall Passes/Side
  • Take a short break between rounds

(B) Quad Snatch Stretch and Quad Snatch

(C) Snatch Pause (Position) Drills

(D) Clean Pause (Position) Drills

(E) Conditioning For Time (Regulars, please skip conditioning if you've been coming all week and will be back on Thursday)

Choose either:

10 High Hang Power Snatches 75/55, 15 High Hang Cleans 75/55, 20 Press/Push Press
OR
2K Row

Mike. Wall Balls. Photo by Rafael Vega