Wednesday March 6, 2019

Wednesday March 6, 2019

  • Warmup
    • 3 Rounds
      • 30 Seconds Active Samson
      • 30 Seconds Air Squat (Arms Up)
    • 2 Rounds
      • 30 Sec PVC Snatch Deadlifts
      • 30 Sec PVC Pass Throughs
      • 30 Sec PVC Overhead Squats
    • 1 Round
      • 10 Barbell Snatch Grip Deadlift
      • 10 Snatch Grip Behind the Neck Push Press
      • 10 Overhead Squats
  • Movement review
  • Overhead Squat
    • Build to a Heavy Single
  • Rehearsal
    • 1 Round
      • 2 Strict Pull-ups
      • 4 Overhead Squats
      • 6 Deadlifts
  • WOD “Pins and Needles”
    • AMRAP 12:
      • 5 Strict Pull-ups
      • 10 Overhead Squats (95/65)
      • 15 Deadlifts (95/65)
  • Mobility
    • Child’s pose against wall
    • Banded hip in extension