13 Sep WOD- Sunday, Sept 14

WOD Prep with Yasmen: How to prepare your body for the WOD/ recover from the WOD-
1. Shoulder Opener with Lacrosse Ball
2. Overhead Tissue Smash
3. Barbell Calf Smash

Strength:

Snatch pull + Snatch High Pull + Power snatch
3-3-2-2-1-1
add weight each set to find a heavy 1 set.

WOD: 4 cycles

3 min AMRAP, 1 min rest
(continue where you left off)

5 Power Snatches
6 Box jump overs 24/20”
7 Push-ups

Lv1: 75/55
Lv2: 115/75
Lv3: 135/95

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