WOD Thursday September 7, 2017

WOD Thursday
Snatch (1,1,1,1,1,1,1,1)
8×1 Hang Snatch (Squat)
-all sets above 70% 1RM
-increase weight with good form/lifts
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
-30 Goblet Squats (53/35#)
-20 Cal Row
-10 HSPU
Rx+ 4/2” Deficit

-Frog Pose
-Light Post Stretch
-Triceps stretch with  Band

Core Cashout
3 Sets:
-20 sec GHD Hip Ext Hold (squeeze glutes!) (RX+ hold plate too)
-20 sec Pirouette/ Ring L-Sit Hold (accumulate)

The 10K!!