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08/04/2014 WOD

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Monday 08/04/2014

Pre-Game

Squat Prep-DEMO

Warm Up: 3 RNFT

50 double unders or 30 Seconds practice

5 ring pull-ups

3-6 SHSPU

6-10 pistols

6-10 Ghd sit-ups

Strength:

22 Minutes- 2 Count Pause Back Squat 5@9 (Load Drop) 7% Fatigue

WOD:

“Randy”

75 power snatches

Level 1-45/35

Level 2/3-75/55

Extra Credit:

3 x 10 per leg- Psoas March- no band

Accumulate 2 Minutes per leg Couch Stretch  (Focus on no over-extension)

Hamstring Smash-DEMO

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