30SEP2016

1. Warm Up
16 minutes Row Technique Practice with partner
A. 2 minutes row practice
B. While A is rowing, complete two rounds of:
30 Flutter kicks
15 push ups
*Each partner completes two cycles of A and B

2. WOD Prep
90-120 Seconds Samson Stretch
20-40 Back Extension/Supermans
30-40 PVC pass through
30-40 Double Under
15 Internal Rotation with 5 lb plates
15 External Rotation with 5 lb plates
30-40 Double Under
20-30 Air Squat, heels elevated
10-20 Air Squat, toes elevated
15-25 Air Squat, foot flat
20-30 Double Unders
20-30 Overhead Squat 55/45
10-15 Power Snatch 75/55
20-30 Double Unders

3. Open workout 14.1
10 minute AMRAP
30 Double Unders
15 Power Snatch 75/55

Posted in: WOD

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