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Wednesday February 3, 2016

Warm Up: 150 m row
t-spine smash
banded super frog
20 pass throughs
20 wrist rotations (per side)
20 ankle rotations (per side)
30 sec box stretch

Strength: 10 min EMOM
1 Hang Squat Snatch @ 80% 

Wod:
100 Du's (single high jumps - same rep scheme)
25 Hang Squat Snatches (115/75)(95/65)(65/45)
75 Du's
20 HSS (125/85)(115/75)(75/55)
50 Du's
15 HSS (135/95)(125/85)(95/65)
25 Du's
10 HSS (155/105)(135/95)(115/75)

**Beginners do Hang POWER Snatch - scale accordingly.

Earlier Event: February 2
Tuesday February 2, 2016
Later Event: February 4
Thursday February 4, 2016