WOD: Thursday, August 7, 2014

(A) Soft Tissue Work (4 min)

(B) GymNASTY mobility (8 min)

(C) Clean Drills (4 min)

(D) Snatch Drills (4 min)

... 20 minutes into class, start (E):

(E) 8-10 Sets of Snatch Complex: 1 Hang Snatch Pull, 1 Hang Snatch Pull, 1 Snatch (15 minutes)

... 35 minutes into class, start Heat 1 of:

(F) Mini-Heavy Elizabeth for time

15-12-9 of

  • Cleans (Ground to Shoulder) 155/115
  • Ring Dips (Sub: Matadore Dips -> Tricep Push Ups)

Rest 3 Minutes, then

(G) 500m Row for Time

Do not switch the orders of (F) and (G)

(H) If time permits, 1 mile cool down jog

Cat and Shika. One love foam roller.