FriYAY 10.9.20

October 8, 2020

 

 

Friday 10.9.20 

QOD: Scooby Doo or Tom and Jerry?

 

Dynamic Warm up x 8-10 min

Hip series x 5 each

Glute bridge x 10

1 leg glute bridge x 10 each

Supine leg swing x 5 each

Mtn climber x 10 each

spider mans x 5 each

Knee tuck to toe touch x 5 each

Piriformis x 5 each

Piriformis skips x 5 each

Jumping jacks x 20

 

Skill: Snatch 

1x5e PVC/BB Oly W/U (½ RDL, Shrug, High Pull, PS, SS, OHD Squat) 

 

EMOM x8m

1 Power Snatch + 1 (ak) Hang Squat Snatch (65-70%)

 

WOD: "Nancy"

5 Rounds For Time

 

400m Run

15 Overhead Squats (95/65lb) 

 

 

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