WOD Friday 04.26.2019

Mobility:
Runners Lunge x 1 minute/Side
Calf Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep:
25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson

Warm Up:

Coaching Led Ladder Drills

Technique & Review:

Hang Squat Snatch
– Burgener Warm Up
– High Hang Squat Snatch x 3 reps
– Hang Squat Snatch x 3 reps

Rope Climb
– Stand to Lower x 1-2 reps
– Foot Lock & Hang x 2-3 reps
– Foot Lock & Extend x 2-3 reps
– Rope Climb x 1-2 reps

3 rounds to Build to Workout Weight
100m Jog
3 Hang Squat Snatch
1 Rope Climb or 1 Foot Lock & Extend
– Rest 90 seconds b/t –

WOD

4 rounds for time of:
400m run
5 Hang Squat Snatch (135/95)
3 Rope Climbs

*Pack
4 rounds for time:
400m run
5 Hang Squat Snatch (95/65)
2 Rope Climbs
*Pup
3-4 rounds for time:
400m run
5 Hang Squat Snatch (75/55)
1 Rope Climb or 3 Stand to Lowers