WED 7/31/24 WOD

Written By Ferber Wilson

Warm Up - 3:00 run, row, bike, or ski - 2 sets:  :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squats - 1 set:  10 snatch deadlifts - 10 snatch deadlifts to mid-thigh - 8 snatch deadlift and shrugs - 6 muscle snatches - 4 overhead squats - 3 hang squat snatches - 3 squat snatches –

Strength – Snatch – 5-5 (50-60%) 4-4-4 (60-70%) 3-3 (70-80%)
WOD
10 hang power snatches L3-95/65# L2-65/45# L1-45/25#
2 rope climbs L2-1 rope climb L1-6 hand over hand
200-meter run L2-same L1-100m

3 Rounds for Time

Post WOD - 1:00 lacrosse ball foot mash/side - :30 scorpion stretch/side

Ferber Wilson
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TUE 7/30/24 WOD