WARM UP – MOBILITY
Pull out a dowel, barbell, box, and pair of dumbbells
Big dynamic warm-up and full body stretch
Dowel + Empty barbell power snatch technique work
Hanging, beat swing, and TTB technique / warm-ups
Box step overs, jumps, jump overs
Dumbbell lunges + weighted step overs
3-4 min to prepare and warm-up for the WOD.
WOD A
CANWEST EVENT 3 (SPIN OFF)
Complete for time:
3 rounds of:
15 Power Snatch (75/55)
10 Box jump over (24/20)
then;
3 rounds of:
15 Toes to bar
10 Burpee box jump over (24/20)
then;
3 rounds of:
15 Double dumbbell front rack lunge step (50/35)
10 Double dumbbell box step over (24/20″ hold DB’s anywhere)
ACCESSORY
7-10 min of handstand practice:
Wall walk to hold, kick to wall, wall supported balance, free standing balance, or handstand walking
