Tuesday 10/30/18

at first but now.jpg

Warm-up:

Side-lying windmill x 10/side
Toe touch-deep squat w/ OH reach x 10
Side Lunge x 5/side
Spider lunge w/ hip lift x 10/side
Band face pulls x 10
hanging pull apart x 10
PVC:
Snatch grip RDL x 5
hang snatch pull x 5
hang power snatch x 5
OH Squat x 5

Workout:

Hip and Ankle Mobility

A. Snatch Balance 5 x 4 (L1: OHS)
B: Gymnastic Skill Work (kipping, inversions, muscle ups, etc)

WOD:
3 RFT:
400m Run
12 OHS (115/75) (L1: 75/55)
12 GHD Situps (L1: Wall ball or unweighted sit ups)

Post:
Bird Dog 3 x 12/side(pause at top)