WOD: Thursday, July 10, 2014

(A) Soft Tissue Work

(B) GymNASTY mobility

(C) Drilling the Power Position from the Hang for:

  • Power Cleans
  • Squat Cleans
  • Power Snatches
  • Squat Snatches

(D) Drill: Press, Push Press, Push Jerk

(E) Every 2 Minutes for 16 Minutes

  • 5 Banded Power Jerks (Add 10-20 lbs each round)
  • 30s L Sit
  • 5 Strict Chin Ups
  • Rest with remaining time

(F) 400m Jog Recovery

(G) 3 Rounds for Time of

  • Run 400m
  • 10 Left Arm Overhead KB Squats
  • 10 Right Arm Overhead KB Squats

(H) 400-800m Cooldown Jog

Jasmine and Nadya. 200m sprint. Photo by Rafael Vega