DATE – Wednesday

 

Warm-up) 5-7 mins dynamic lengths

 

Mobility) Shoulder stretch with band on pullup bar: front, back, overhead: 30-45 secs per position

 

 

**OPTIONAL MET-CON OR ACCESSORY WORK FOR WOD B/C, DECIDE WHICH ONE YOU ARE DOING AS YOU WILL HAVE 15 MINS FOR WOD A IF YOU ARE DOING THE MET-CON, AND 20 MINS IF YOU ARE DOING THE ACCESSORY**

 

 

WOD A) High-hang Snatch: 15 mins to build to a heavy but perfect triple. Once you hit a challenging weight, perform another 2 sets there.

 

 

WOD B) 12 min AMRAP:

20 Ball Slams 30/20lb

20 Abmat Situps

200m Sandbag Carry

 

-0R-

 

WOD C) Snatch Balance: build to a heavy set of 2-3 reps

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