2.17.20 Monday

February 17, 2020

 

 

Mob:

FR: Lats, Ankles

Band Ankle Dorsiflexion x45s each

 

Would you rather spend the night in an abandoned supposedly haunted cabin in the woods or spend the night in your own home with a serial killer spotted in your neighborhood? 

 

10m AMRAP

10 Burpee

10 PVC OHD Squat 

Jog/Row 300m 

 

PVC 1x5 

BB 1x5

(RDL, shrug, pull, power snatch, squat snatch)

 

Skill: Hang Squat Snatch  

W/U 3x 1 HPS (ak) + 1 HSS (bk) @ 40-60% 

 

4x 1 HPS (ak) + 1 HSS (bk) @ 65-70% (*follow below instructions) 

 

rep 1: hang power snatch catch in power position and hold for 2 seconds then drop into an overhead squat, rep 2: hang squat snatch catch and hold in bottom position for 2 seconds)

 

WOD: Shoutout  

For Time (8 min Cap)

 

15-12-9 

Hang Power Snatch (75/55)

OHD squat (75/55)

Bar Facing Burpees

 

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