wod

September 30, 2016

Warmup
500m Row
Good Mornings
Hip Mobility
4 Dive Bombers
1:00m Plank
30 GHD Back Extensions
15 Chin Ups
20 Ring Dips
Foam Roll

Skill
Build to a 4 rep Hang Snatch

WOD
3 Rds
50 Air Squats
25 KB Snatch 1.5/1
10 Deadlifts (205/155)

 

 


 

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