Max Effort
Snatch Balance 1 rm
WOD
30 Full Squat Snatch
(M: 125 W: 85)
Some important mobility work to do prior to wod if position is hard for you
http://youtu.be/q0Elx93duAA (#2 primarily)
http://youtu.be/LzAbglv7jyA (#1)
Roll out calves and plantar fascia in feet, then hold static calf stretches for 2 minutes.
2 comments:
NorCal 40s practice
warmup :
1 mile run with 20# vest
snatch balance 1RM - 130# (PR)
WOD - followed the NorCal 40s format:
every failed attempt do 20 DU
got 5 legit squat snatches @ 125# + 2 failed attempts
Buyout:
Squat Snatch 1RM - 130# (PR)
Snatch Balance 1RM - 135# (PR)
NorCal 40s 3rd WOD
7 min AMRAP
7 CTB pullups
10 push press with 40# DB
10 KB swing 1.5 pood
3 rounds + 7 CTB pullups + 1 push press
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