Friday 07th July 2012 – WOD

1st July 2012

This image really cannot paint a better picture of the message i try to deliver to you. Fully open the hip engage the posterior chain, shrug hard and leave the arms relaxed and straight, all she has to do now is drive under and catch! if you have an I-phone download “coaches eye” and record eachother, then review in slow motion to see if you have attained this position before you drive under the bar!


With a 30 min time cap:

Mobility & Snatch build up

1-1-1-1-1-1-1-1-1-1 reps of:

  • Squat snatch (Build to a 1RM, 10 reps ONLY, if you miss the snatch it counts as one of your 10 lifts


A 15 min AMRAP of:

  • 20 Air squats (to wall ball)

  • 1 rope climb
  • 20 Ring push ups
  • 1 rope climb

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