WOD – Sat, Aug 5
HERO WOD TShirts : some of the names and sizes were erased by the wrestling mats, PLEASE check the board to see if your name and size is missing. If so, write your name and size on the clipboard by the hero board. Orders will go in Wednesday.
Warmup
General Stretching
**Then w/empty barbell**
3 RNDS
5 Snatch Grip Deadlift
5 Hang Snatch Pulls
5 Muscle Snatches
5 Power Snatches
Strength
Power Snatch (5, 3, 3, 3, 1, 1, 1 (E2MOM))
WOD
Metcon (Time)
10, 9, 8, 7…. down to 1
Power Snatch (#95/65)
Box Jump (24/20)
200M Run
Perform 10 power snatches, 10 box jumps, and a 200M run- then 9 power snatches, 9 box jumps, and a 200M run…
Prioritize technique over weight! If technique is good, work to a heavy single for today.