WOD: Thursday 7/28/16

Warm-up:

- Shoulder stretches w/bands

- 10 x Y's and T's

- 10 x Hollow Rocks

- 6 x Snatch Grip Deadlift

- 6 x Hang Power Snatch

- 12 x Box Jumps

Strength/Skill:

- 3-Position Snatch Pull + Snatch: 2x2 @65%, 2x2 @75%, 1x1 @80%, 1x1 @85%

Metcon: 5 Rounds for Time

- 200m Sprint

- 5 x Power Snatch (155/95)

- 10 x Alt. Pistols

- 15 x V-ups

Additional Work:

- 3-Position Clean Pull + Clean and Jerk: 2x2 @65%, 2x2 @75%, 1x1 @80%, 1x1 @85%

- Front Squat: work up to a 1RM (no deloads)

WOD: Thursday 4/9/15