WoD for January 3rd, 2017

Group Warm-up
3 NFT:

12 cal row
10 Scapular pull ups
10 scapular push ups on elbows
8 Box jumps

Strength
9′ HANG SNATCH
Every 90 seconds, for 9minutes (6sets):
Hang Snatch x 1 rep

*Start at a moderate weight (65%) & build as you go

Score = Top Load

Daily WoD
5 RFT OF AAB / HANG POWER SNATCH / SIT-UPS
15/12cal AAB
20 hang power snatch 75/55lb Comp) 95/65
20 Sit-ups Comp) 10 GHDs

Mobility
Roll Posterior & Quads

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