8-28-14 WOD

Thursday

Today is your chance to make up a missed workout. If you have not missed a workout there is work to do below.

In lieu of us trying to get ready to start implementing more of the Snatch component and also trying to get everyones back strong so we can get pull ups, this is the prescribed accessory work. Each week will build off of these movements.

Warmup

Burgener Warm up

Thoracic Spine Mobility

-Lax Ball

Foam Roll T-Spine for 30-45 seconds to just get some blood flowing to the back

Snatch DL 5x3 

-Find a moderately heavy load you can move for 3 continuous reps

Ring Row Holds 5x2

-In Between your Snatch Deadlifts, begin in a hollow position. Pull your body towards the rings. Rings should be at sternum. Hold for 3 seconds. As you release, count 3 seconds until you are fully extended.

Finishers (must choose 1)
- 1 Mile Run
- 400m Sled Pull (90/45)
- Tabata Hollow Holds
- Tabata Wall Balls