WOD for Monday, Jun 05, 2017

Snatch mobility barbell shrugged

Ankle stretch 2'
Single leg flex. Wth external rotation 2'
Thoracic extension wth roller 2'
Overhead mobility tumbado 2'

Snatch

20' to find a heavy snatch.
– No tiene que ser necesariamente PR.
– si te sientes fuerte GO FOR IT.

Snatch pull

Añade un 10% y realiza 5*3 snatch pull.

Banded back squat

Banded back squat 3* (4*3@60% + band tension / 30" rest) /2'

Wod

Teams of 3 (1 ejecuta / 2 descansan).
Amrap 18'
21 cal assault bike
15 box jump over
9 thrusters 50/35
– Si lo haces sólo descanso 1:2

Gymnastics

A) Bar Muscle Ups 5/3 r20" – 5/3 r20" – 5 r20"… hasta fallar.
B) Weighted Chin ups 3*3.
C) Chin up hold on top 1*max effort.
D) 4* (20" hollow hold / 20" superman hold).

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