WOD Wednesday July 12, 2017

Weightlifting

Snatch Complex

Every 90 secs for 10 sets, complete: Power Snatch + Hang Snatch + Overhead Squat

-increase weight after successful lifts

OPTIMUS PRIME

7min AMRAP

Wall Balls (20/14#)

*with EMOM 5 Deadlifts (225/155#)

Mobility

-Pigeon Stretch

-Banded stretches for lats/shoulders

-Child’s Pose

Core Cashout

3 Sets:

-30 Russian Twists (35/25# Plate)

-20 GHD Sit-ups

-10 Double Dumbbell Rows (squeeze back, 1 sec pause at top)