Tuesday, August 23, 2016

082316 WOD

A. Three sets of the following:

0:30-0:45 handstand holds off wall; inverted off box; or bar overhead hold

0:30-0:45 band pull-aparts with red or blue band

0:30-0:45 glute hip bridges

Rest 0:30-0:15 after each round

B. Snatch

Take 15:00 to build to a challenging single in the power snatch

C. EMOM 20:00 (5 sets)

Min 1: 150-meter row

Min 2: 15 Russian kettlebell swings (70/53)

Min 3: 12 toes-to-bar

Min 4: 14 jumping lunges with bar in back rack (45/35)

*Modifications will be given on whiteboard