Wed 28/8/19 – WOD

Warm Up

  • 250m Row/ 10 Cal Bike
  • 5 Slow Air sq
  • 5 Active Samsons – each side
  • 5 Down dog to Seal
  • Lunge ankle stretch

Dumbbell Power snatch-Practice

  • Push Jerk Progression
  • Light Power Snatch alternating
  • Establish working weight

Wall Ball Practice

  • 5 Pausing Front Sq (Pause at bottom)
  • 5 Pausing wall balls
  • 5 wall balss

WOD “Halftime” – for Time

30-20-10
Dumbbell Power Snatch
Wall Balls

directly into

10-20-30
Burpees
Cal Row/Bike

*Options to scale
Reduce reps

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