Wednesday March 9th, 2016

Warm Up
Hip Mobility

Activation
Dowel Work

Strength
5 sets of the following complex
1 Snatch + 3 Overhead Squats

WOD
For Time:
100 Bar Hops
20 BB Snatch 110/70
30 C2B Pull Ups

Post WOD
"Bro Sesh"
DB Bicep Curls 3x15 



Coach's note: No this is not a typo, leave some time at the end for the athletes to get their curls on. Make sure they are in front of a mirror otherwise it doesn't count ;)
The workout should be performed in a chipper format. Bar hops can be done however the athletes would like! The only rule is that the athlete jumps off of two feet. 


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