General Fitness Wednesday 9/7/16

Prep Work
2 min row
2X10 Pass throughs
2X10 45/35 OHS

WOD
A.
Every 2 min for 12 min
5 Hang power snatch-Light weight quick and snappy

B.
500M Row
750M Row
1000M Row
750M Row
500M Row
Rest as long as it takes you to row each set, or partner up

C.
3X:30 banded pec stretch
3X 1:00 pancake stretch
3X10 T-spine wall press

Cool Down
Mobility
Post results

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One thought on “General Fitness Wednesday 9/7/16

  1. Keep the Snatch light and snappy the last 2 days have been pretty challenging for people, just focus on keeping that bar close to the torso and a very shallow but quick stand up Im talking MAYBE 50% for those who have a pretty good 1RM and then maybe 50-70% for others who haven’t hit a true 1RM

    The row portion make sure people are actually setting their position for the pull and using those hamstrings. It should look more like a deadlift then a squat. Try and have people keep their heels down (almost) the whole time. A little heel raise in the closest position is fine.

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