WOD for Wednesday, May 17, 2017

Mobility: Snatch prep

Parte A:

Wall squat 2′

Hip external rotation with flexion 2′ cada lado

T-spine smash & overhead extension bias 2′

Banded shoulder rotation 2′ cada lado

Parte B:

Burgener warm up

Skill transfers

3 position snatch

Wod

For time:

3 Rounds for time of:

15 Power snatch 50/35

45 Double-unders

15 Front squats 50/35

45 Double-unders

Rest 5′

2 Rounds for time of:

25 Wall ball

20 Cal row

15 Kbs 32/24

SCORE = total time

Además apuntar tiempo de 1 y 2.

Gymnastics

A) 4 Legless Rope Climbs for quality

Rest 4:00

B) 5 Rope Climbs for time

C) 3* (10+10) Bent Knee Kipping T2B + Straight Leg Kipping T2B

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