• AP Coach

6.30.18 Saturday


Mob: SB infra and piriformis x2m + Ankle Walks x50y ea (QOD: What’s your favorite thing about Buffalo?)

2 rounds:

OHD Squat x8

Lunge into Hip Flexor Stretch x10y

Prone Press-up into inchworm x10y

Skill:Snatch Tech (3s Pause bk)

1x5 PVC

1x5 BB

Full Snatch w 3s Pause bk

5x2 @60-65% + Ankle Dorisflexion x10e

WOD: AMRAP 20m

Partner WOD

50 burpees

Run 500m

50 KBS

Run 500m

50 Situps

Run 500m

50 Pushups

Run 500m

Post Stretch: 2x each

Couch Stretch x45s ea

PVC Lat Stretch x45s

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