WOD NOTES
Two little chippers today.
Fitness
Dynamic prep
Boot straps x 6
Band good mornings x 12
3 position calf raises x 6’s
For time
50-40-30-20-10
Air Squats
100-80-60-40-20
SU
Rest 5 minutes
Then…
For time
25-20-15-10-5
KB swings
Ab mat sit ups
Performance
Dynamic prep
Boot straps x 6
Band good mornings x 12
3 position calf raises x 6’s
For time
50-40-30-20-10
Air Squats
DU
Rest 5 minutes
Then…
For time
25-20-15-10-5
KB swings 24/16
Ab mat sit ups
Sport
Dynamic prep
Indian club circles x 12
Russian baby makers x 5
Prayer stretch x 45 sec
Empty bar warmup
Muscle snatch + Power snatch + BTN push press + drop snatch + sotts press
7 sets
Snatch Doubles 70-85%
5 sets
Clean + Push press + Jerk
3 RFT
20 Calorie Assault bike
10 OHS @115/75
