WOD: Tuesday, June 24, 2014

(A) Soft Tissue Work (3 min)

(B) GymNASTY mobility

(C) Barbell Skill Work: Snatch

  • Quad Snatch Stretch
  • 3 Position Drill
  • Quad Snatches

(D) Kettlebell Skill Work I

  • Russian Swing
  • One Arm Russian Swing
  • Two Kettlebell Russian Swing

(E) Kettlebell Skill Work II

  • Clean
  • Press -> Push Press -> Jerk

(F) Barbell Skill Work

  • Good Mornings
  • Deadlifts
  • Sumo Deadlifts

(G) In groups of 2-4, alternate between these 3 stations

  • 5x5 banded deadlift (@ 40-60% of 1RM)
  • 5x10 Good Mornings, challenging but not impossible (not even on the last rep)
  • 5x12 Kettlebell Row, start with your non-dominant

(H) Cooldown Row 500m-1K or Run 400-800m