WOD: Wednesday, October 1, 2014

(A) Soft Tissue Work (4 min)

(B) GymNASTY Mobility (8 min)

(C) Snatch Drills (5 min)

(D) Snatch (18 min)

  • 2 @ 50% of 1RM
  • 2 @ 60%
  • 5x2 @ 70%

(E) Barbell Lunges (15 min)

  • 6x20, heavy
  • Do 10 with left/right leg and then the following 10 with opposite leg
  • Odd rounds are forward stepping
  • Even rounds are back stepping

(F) For Time

100 Lateral Burpee Jump Overs

(G) Time Permitting/After class: GymNASTY Holds, alternate between the two movements as little as possible (5 min)

  • 80 Hollow Body Rocks
  • 80 Superman Rocks