02.20.17

The Open is starting this week!  Get yourself on a team before Friday night!  All wods on Saturday will be the Open 17.1 workout. Warm Up: 2:00 run/row/ bike 10 x DB push press 5 x arm chair swings 10 x push ups 5 x medicine call cleans

Mobility: band assisted perfect stretch x :45 each side banded lat stretch x :30 each side banded glute bridges x 20 reps Russian baby makers x 10 reps deep squat progressions x 5 reps

Barbell Warm Up: empty bar then 95/65 5 reps of each: Snatch press Snatch grip (behind the neck) back squat Snatch push press Mid-hang muscle snatch OHS

Skill: snatch complex 6 sets of : Hang snatch + Snatch + OHS build load over the six sets

WOD: 15-12-9 TTB Wall balls 20/14 Thrusters 115/75