12.23.19 Monday

December 23, 2019

 

 

Mob:

Folder in Bin Please  =) + Corrective Sheet

SB: Piriformis, Pecs x2m 

Band Cat Camel x20

 

(Do you make your bed every day?)

 

3 rounds: 

OHD Squat x8 

3 Pushup + 3e Shoulder Taps + Inchworm walk 

 

Skill: Snatch

1x5 PVC Oly W/U (½ RDL, Shrug, HP, PS, HSS, OHD Squat)

1x5 BB Oly W/U (½ RDL, Shrug, HP, PS, HSS, OHD Squat)

 

W/U: 3 Sets x1 PS + 1 OHD Squat (40% 50%, 60%)

 

5 Sets

1 Power Snatch + 1 OH Squat (3 Sec Pause)

(75-80%)

 

WOD: Rudolph

15m Partner AMRAP

75 Cal Bike

50 DB Snatch (70/50)

25 Ring Dip

 

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