WOD Thursday August 3, 2017

Weightlifting
Snatch Complex
Every 90 sec for 8 sets, complete Power Snatch + Hang Power Snatch + Hang Squat Snatch
-build weight only with good form & without failures

12min AMRAP
(Event 10 100%)
-40 Box Jumps (24/20”)
-20 Power Cleans Rx+ 155/105
Rx 125/85
S1 95/65

Mobility
-Deep Squat Hold
-Calves/Achilles Wall Stretches
-Foam Roll Lats & Hamstrings

Core Cashout
3 Sets:
-15 GHD Sit-ups
-15 GHD Hip Ext + 10 sec Hip Ext Hold all with (25/15#) Plate
-10 Reverse Flies

(2.5-10lb with pause at arm extension)

The best looking crime fighter this side of the Chattahoochee!