161014

160928-diana-gonsolves

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds:
12 Cal Row
30 Sec. Piriformis Stretch (each side)
3 Front Squat, 6 Second Pause
3 Eccentric Calf Raise (each side)


Archetype: Pec Smash
50 PVC Passthrough


Skill: Snatch Technique

Workout of the day for Friday, October 14th, 2016:
“14.1”

10 minutes AMRAP:
30 double-unders
15 power snatches 75/55-lb

Sweat Sessions Workout for Friday, October 14th, 2016:
5 min Cap, Each Station*:

• 100 WallBall
• 30 Dumbbell Hang Clean & Jerk (Heavy)
• 12-9-6-3: Calorie Row / burpee
• 24-18-12-6 Russian KB Swing / Ab-mat Sit-Up

*3 minutes Rest Between Stations