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.

For Form:

“Petite Isabel”

30 reps of Snatch at 95/65

Work Mobility don’t be a troll!