WOD NOTES:
Some straight forward strength work today.
Fitness and Performance
Strict press 3-3-3
Push press 5-5-5
4 sets
DB Tate press x 6-8 reps
Band reverse fly’s x 12
Hollow body hold x 30 seconds
Sport
Snatch x 3 waves
70-75-80%
75-80-85%
80-85-90%
Every 3 minutes x 6 sets
Pause Front Squats x 3-4 reps (3 seconds in the bottom)
For times:
25 MU
Rest 3 minutes
75 wall balls 20/14
Rest 3 minutes
100 calorie Row
Accessory work
4 sets
GHD hip extensions x 10-12 (w/load)
Rest 60 seconds
Strict T2B x 5-8 reps
Rest 60 seconds
Chinese Rows x 8-10 reps
