WOD for 09 NOV 2016

0500 and 1140 at the Fred

 

Warm Up:

20 Prone Dislocates with PVC

20 Prone Behind The Neck Press with PVC

10 Single Arm High Pull, Right

10 Single Arm High Pull, Light

10 Single Arm Thruster, Right

10 Single Arm Thruster, Left

10 Single Arm Overhead Walking Lunges, Right

10 Single Arm Overhead Walking Lunges, Left

 

Strength 1:

1 Squat Snatch, pick load

Every 45 secs for 15 mins.

 

Strength 2:

5 Shoulder Press, pick load

Every 2 mins for 10 mins.

 

Skills:

Every 1 min for 12 mins, alternating between:

5 Strict Pull-ups

5 Strict Bar Dips

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