Tuesday 21-02-2017
Metcon
Warm Up
Run 5 Laps
2 Rounds
10 Push Presses w/1KB
10 Squat Jumps
10 Shoulder Taps (2x1)
10 Ring Rows

Mobility
Groin

Weightlifting
Work on High Hang Squat Snatch Technique

*Focus is to keep the bar as close as possible while dropping fast under the bar

Conditioning
Team WOD
Teams of Two

30 Back Squats@135/95
60 Burpees to Box Jumps
Run 2 Laps
30 Front Squats@135/95
60 Burpees to Pullups
Row 1000m
30 Overhead Squats@135/65
60 Burpees to HKJ
Run 2 Laps

Core Work
Hollow Rocks 4x25
Tabata Russian Twists
Arch Rocks 3x30

Stretching
Dragon Pose: 1 Min
Lizard Pose: 1 Min
Pigeon Pose: 1 Min
Forward Fold: 1 Min