W.O.D. Wednesday 11-6-2013
Warm up / Skill
As a relay or with a minute rest between each set (class size dependent):
2 sets of each;
10 box/ring pass throughs
Bear Crawl 10 yards, perform 10 spider pushups on DB/KB, bear crawl back
Bear Crawl 10 yards, get set on KBs/DBs, Bear crawl back with paws gripping KBs/DBs (tight plank/triceps and lats engaged)
Bear Crawl 10 yards, perform 10 KB/DB pushups with a row, bear crawl back
Bear Crawl 10 yards, get set on KBs/DBs, crawl back to start performing a pushup/row/reach forward*
*perform the pushup with one hand/shoulder ahead of the other, row one dumbbell, and place it out in front again so that you are moving forward with each pushup and row.
30 reps of Snatch at 95/65
Work Mobility don’t be a troll!