MON 8/14/23 WOD

Warm Up - 2 sets:  12 straight-leg sit-ups - 12 supermen - 12 tempo PVC muscle snatches – GHD Progression:  5 knee extensions – 5 slow GHD sit ups to parallel – 5 fast GHD sit ups to parallel – 5 full range of motion GHD sit ups – Snatch:  5 hang muscle snatches – 5 top to top hang muscle snatches – 5 top to top hang power snatches – 10 top to top power snatches - 2 sets:  5 touch-and-go snatches – Use workout weight – Rest :45 between sets –

WOD
30 GHD sit-ups L2-20 GHD to parallel L1-20 abmat sit ups
30 power snatches L3-75/55# L2-55/45# L1-20 hang pwr snatches @ 45/35#

3 Rounds for Time

Post WOD - Auxilary - 200-m double-KB overhead carry – Use a load that allows for 100-m or more at a time.

Recovery - 1:00 lacrosse ball shoulder mash each side - 1:00 cobra stretch