WOD: Friday, September 5, 2014

(A) Soft Tissue Work (3 min) ... come early if you need more roll out time.

(B) GymNASTY mobility (9 min)

(D) Snatch Drills (7 min)

(E) Find a 1 Rep Max Snatch (21 min)

(F) 3 Rounds for Time (17 min time limit)

  • 400m Run
  • 20 Russian Kettlebell Swings
  • 16 Plate Overhead Lunges
  • 8 Pull Ups (Sub: 12 Kettlebell Sumo Deadlift High Pulls)

(G) Cool Down Jog/Row: 800m-2 miles

Polly. Badger: Squat Cleans. Photo by Rafael Vega