WOD

06.12.17

WARM UP

General & Specific

MIDLINE 

6 sets of:

15 Hollow Rocks

12Hollow Hold

9 V Ups

6 Tuck Crunch

-rest 1b/t sets

WOD

3 Rounds of:

400mt Run

12 Hang Power Snatch @135/95lbs

WARM UP

General & Specific

MIDLINE 

5 sets of:

15 Hollow Rocks

12” Hollow Hold

9 V Ups

6 Tuck Crunch

-rest 1’ b/t sets

WOD

3 Rounds of:

400mt Run

12 Hang Power Snatch @115/75lbs

WARM UP

General & Specific

MIDLINE 

3-4 sets of:

30″ Plank Hold

 

30″ Superman Hold

30″ Ambat Sit Ups

-rest 1’ b/t sets

WOD

3-4 Rounds of:

300mt Run

20 Alternating Arm DB Snatch

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