WOD NOTES
This workout is divided as needed.
Only one person working at a time.
Fitness and Performance
15 minutes
Working up to heavy ish power clean
Teams of 2,
4 RFT
500 m row
40 Wall balls
30 DU
10 Power cleans @65%
Sport
Dynamic prep
Mace 360’s x 6’s
Wall clock shoulder stretch x 6’s
Dowel sotts press x 12
5 sets AHAP
Segment Snatch @knee + OHS
then…
3 back off sets 85/80/75%
WL Athletes
4 sets
BB Landmine rows x 8-10
GHD hip extensions x 8-12
DB Oblique crunches x 10-12
CF Athletes
CanWest Games Qualifier #1
Sprints and Snatches 🙂
