WOD

Foam Roll EMOM for 10 Minutes 3 Rounds Dynamic Mobility Pwr Sn + Hip Sn 70%/(1+1)x2 For Max Reps or Calories Snatch Warm Up 60...

Foam Roll Strength 12 Minutes With Partner of: Dynamic Mobility Front Squat 6,6,6,6 KB Complex Squat Specific Warm Up BB Row 6,6,6,6 1 Arm Swing...

Saturday Dynamic Warm Up 20 Minutes Snatch Technique CrossFit Open 14.5 Jog 600m Knee Power SN to Knee SN 4,4,4,4 21-18-15-12-9-6-3 Reps for Time of:...

Friday Warm Up Strength 16 Minute EMOM KB Complex RDL 8,8,8,8 Odd Minutes 8 Minutes of: Bent Over Row 8,8,8,8 4 Db Snatch 5 KB...

Wednesday Warm up Strength Every 3 Minutes for 15 Minutes 2x Max Reps of Work on Handstands Press 8,8,8,8 KB Waiters Walk 30m each arm...

Tuesday warm up EMOM for 8 Minutes Not for Time Metcon Cool Down Sn warm up Snatch Above Knee x4 @ 65% Jog 400m 4...

Monday 1/26/15 Dynamic Mobility Strength Metcon KB Complex Front Squat 8,8,8,8 With partner 3 Rds not for time: 1 Arm Row 8,8,8,8 15 minute AMRAP...

Saturday Dynamic Warm Up Skill Metcon Running Technique 20 minutes Sn Tech Nancy Then Hip Snatch 5,5,5,5 5 Rds for time 400m run 15 Overhead...

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