Friday 9/13/19

Warm up: 3 Rounds
Jog to end of fence
5 / side lunge hip stretch
5 / side downward dog calf stretch
5 Pass Throughs
5 Power position snatch high pulls

Skill: Barbell cycling
Practice movement, then
Every 3 minutes for 9 minutes (3 sets)
10 unbroken power snatches for time
*goal is to cycle fast, keep weight light – no more than 50% of max

WOD: For max meters (28 min running clock)
Min 0-10: Run 1 mile then complete as many meters as possible on rower
2 min rest
Min 12-20: Run 1200m then complete as many meters as possible on rower
2 min rest
Min 22-28: Run 800m then complete as many meters as possible on rower
*Scale run distances if mile time is over 8 min

Accessory: 2 min ea
hip 90/90 with shoulder mobility reach (break up as needed)
Hold in bottom of OH squat (PVC, break up as needed)