Picture: our annual competition this is on october 10th 

 Warm up:

using bands

3 rounds 

 20 pull aparts 

 15 lateral raises 

 10 squat jumps 


Snatch positioning(link)



work to a 1rm 



 3 RFT:
Run 400 (its usually a 500 m row)

 12 Deadlift, bodyweight 

21 Box Jumps, 20″ 

 Cool down:

foam roll ham strings,  couch stretch,  Lax ball shoulder


One thought on “6/1/15

  1. I think this is the most thorough WOD post I have seen here to date. Love it. I like to know what I’m getting myself into!


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