Thursday May 24, 2018

Warm Up
:30
Active Spiderman
Inch Worm
Push up to down dog
Lateral lunge
Active Sampson
Air Squats
PVC pass through
PVC OHS

Mobility
Squat Hold 1 min
Child Pose 1 min
Warrior Squat 1 min

Strength
OHS 4x4 w/ 3-5 second pause at the bottom

WOD
*Athlete chooses one based on ability level

Option A
For Time
21-15-9
Squat Snatch 95/65
C2B Pull up

Option B
For Time
15-12-9
Power Snatch 95/65
OHS
Pull Up

Option C
For Time
15-12-9
Power Snatch 75/55
OHS 75/55
Pull Up