WOD - Oct 18, 2017

A. Power snatch + OHS - 1+1 building to 70-80% of power snatch max

+

4 rounds

500m Row

10 Power snatches @ 125/85#

12 T2B

 

Sport -

Before WOD:

T-spine rotations, PVC pass throughs/around the worlds, upper back foam rolling

A1. KB bottoms up squat - 5/side x3

A2. KB bottoms up press - 5/side x3

A3. Exaggerated cat/camel - 10 breaths x3 (focus on breathing and pressing through upper back)

After WOD:

A. Ring thing muscle up practice - 20 total reps

B. Skin the cat - 8 total reps

C. Tuck lever hold on pull-up bar - accumulate 1 min