150127

Pre-Wod:
2 Rounds:
Up-Dawg to Down-Dawg
10 Lateral Lunge
10 Strict C2B
3 Ring Dips with Full turn-out (Sub 10 Bar Dips)
10 Good Morning
10 GHD Sit-Up
5 Rotations into Bridge Using a Wall

Mobility:
Calve Smash on KB
Ankle Flexibility KB on box
Wrist Warm-Up

Workout of the day for Tuesday, January 27th, 2015:
A.
Every 2 min for 8 sets (16 minutes total):
Snatch 1.1.1.1*

*The goal is to hit four snatches where you are in control of the movement the whole time. Each snatch must be exactly the same. Same set-up, same pull, same catch. If any of the snatches are off and the form changes, stop and wait for the next round before continuing. Reset and focus.

B.
2 or 3 rounds for time of:
50 walking-lunge steps
100-ft. handstand walk (Sub 6 Wall Walks)
150 double-unders

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