Thursday 24th April 2014 – WOD

WOD 1

Mobility

In 15 mins: 

• 30 Dislocates
• 10 OH squats @ 20 / 15 @ 50 / 30kg
• 9 Snatch balance @ 20 / 15kg
• 8 Hand power snatch @ 20 / 15kg
• 7 Hang Squat Snatch @ 20 / 15kg
• 6 Squat snatch @ 20 / 15kg

In the remaining time:

• 3 Position Snatch up to 60 / 40kg

 * Do not just pay lip service to the warm in reps, really find your flow and work the speed under the bar and off the hips. 

WOD 2

In any order complete:

• Row 400m
• Run 400m
• 40 Wall ball shots
• 40 Burpees

 * 11 min cap