Its cold outside. Remember to warm up well, do some mobility , and lift light to get everything warmed up.
Mobility:
2 minutes Hip Flossing
2 minutes Foam Rolling Posterior Chain
Skill:
With a PVC pipe or empty bar
3 position Snatch - 3 sets of 5 (touch and go)
Behind the neck Power Jerk - 3 sets of 5 (touch and go)
OH walking lunges - 4 sets of 6 (unbroken)
WOD:
3 rounds
in waves of 3 athletes (each wave starting with the ROW)
Minute 1 - 150 meter row
Minute 2 - pushups
Minute 3 - Situps
Minute 4 - Squats
Minute 5 - Rest
Round 1- 20 reps of each
Round 2 - 25 Reps of each
Round 3 - 30 reps of each
The score is how many minutes can you complete all of the prescribed reps
Max Score per round is 4
Max Score for the entire WOD is 12
OT:
Stretch and Foam Roll
Max Score per round is 4
Max Score for the entire WOD is 12
OT:
Stretch and Foam Roll
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