12/29/14 WOD

12/29/14 WOD

Monday 12/29/14

Warm-Up

10-Slow Burpees (focus on jumping up to a solid squat platform)

10-PVC pass throughs

10-Light Anchored T-spine (roller & empty bar)

Burgener Warm Up-Snatch (use empty bar if you can)

WOD

A. Snatch build to a max
B1. 10 man makers AFAP 30/20 per hand; rest 20sec
B2. AMRAP MU; rest 3mins x 3 (Scale appropriately on MU; One shot each time to hit As Many Reps As Possible)
+
For time:
100 wall balls 20/14′ 10′ target
100 CTB chin ups

Notes:

-B1 first rest 20 seconds then B2, rest 3 mins X 3

 

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