Wednesday- May 24th

May 24, 2017

Weekly Group Warmup

 

Strength/Accessory Work: (pick one)

 

General Fitness

E2MOM for 3 rounds:

 

1- Snatch-Grip Romanian Deadlift x 8 reps (4 sec. ascent)

     

2- Single-Arm Dumbbell Row x 8 reps each

        

3- Side Plank x 45 seconds each side 

 

Performance

E2MOM for 10 sets:

 

2-Position Snatch

(high hang, followed by hang from mid-thigh)

 

Start your first set at approximately 55% of 1-RM, and build from there over the course of the 10 sets.

 

 

WOD

For Time: 

25 Burpees

15 Ground-to-Overhead (barbell or kb, choose appropriate weight)

25 Burpees

 

Optional:

Finish with 2x100m sled push

 

Group Cool-down

Foam roll

Stretch and hold for 60 seconds each: hips, quads, abs

Socialize

 

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