Friday July 19, 2019

Friday July 19, 2019 

  • Warmup
    • 1 Minute 
      • PVC Pass Throughs 
      • 5 Air Squats + 10 Mountain Climbers  
    • 45 Seconds 
      • PVC Pass Throughs 
      • Active Spidermans 
    • 30 Seconds 
      • PVC Pass Throughs
      • Frog Hops
    • Barbell Warmup 
      • 5 Good Mornings 
      • 5 Back Squats 
      • 5 Elbow Rotations 
      • 5 Snatch Grip Push Press 
      • 5 Snatch Grip Romanian Deadlifts 
      • 5 Overhead Squats 
  • Power Snatch
    • Build to Heavy Set of 5
  • Rehearsal
    • 1 Round
      • 3 Power Snatches
      • 3 Bar-Facing Burpees
  • WOD “Scarface”
    • 6 Rounds:
      • 8 Power Snatches (115/85)
      • 8 Bar-Facing Burpees
  • Mobility
    • Hip in external rotation
    • Banded shoulder in external rotation