WOD NOTES:
The squats are really starting to get heavy now.
Stay tight and remember position is key to success.
Fitness
3 x 5 Wall Squats
3 x 5 OHS with dowel (3 sec pause)
4 minutes working individual mobility
3-5 sets based on fatigue
Strict Horizontal ring rows x 3-5
Hollow body hold x 15 – 20 seconds
1 Bear Crawl
1 Crab walk
Performance
Back Squats
3 x 2 @90%
3-5 sets based on fatigue
Strict Pull ups x 5-8
1 Wall climb + 6 Shoulder Taps
Sport
15 minutes:
Work up to heavy Snatch balance
HBBS
3 x 2 @90%
For time:
30 Calorie Row
20 Snatch 115/75
30 Calorie Row
20 Power Clean 115/75
30 Calorie Row
20 OHS 115/75
