Integrated Fitness WOD Workout
Skill:
Snatch Work:
1) Technique:
- PVC Bergenor
- Power Snatch
- Squat Snatch
2) 10 Singles (65#)
3) 3x7 (95, 115, 135#)
WOD: 4 RFT
- 10 OHS (115/75)
- 20 Ring Rows
- 30 Ab mat S-ups
Special Exercise:
1x10 Back squat w/ SS bar (130#)
1x10 Box squat w/ SS bar (130#)
500m row - 1:45.5 (Legs tired from WOD and Fall brawl still)
Shoulder & hip/hamstring mobility
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