Wednesday February 3rd, 2016

Warm up
Dynamic Sprint Warm Up

Activation
Two Max Effort Movements
1) Max Chin Up Hold
2) Max Arch Hold w/ PVC

Pre WOD
Pistol Progression and Practice

WOD
AMRAP 14
14 Alt. DB Snatch 40/25
400m Run

Post WOD
Posterior Shoulder Lax Ball Smash


Coach's note: For activation, have athletes try and hold each position for as long as possible. The arch hold should be done on the ground. Athletes will assume a "superman" hold with a PVC pipe in their extended arms. Both hands and feet are off of the ground. For the WOD, athletes should run 5 FULL laps in the gym.

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