Thursday 6.22.17 WOD


General Mobility
– Have athlete choice 3 spots and spend 1:00 on each with either foam roller or lax ball


Rowing in Teams of 2:
10min. Each athlete will complete 5 x 1min sets at a moderate pace.


In teams of 2:
For time:
Run 1 Mile
100 Overhead Squats (75, 55)
Run 800 Meters
100 Power Snatches (75, 55)
Run 600 Meters
Rx: (65, 35)
L2: (55, 25)
L1: (45, 25)
35:00 Cap.
*One person works, but athletes run together. Split work however desired.
*1k Row each set can be subbed if needed.
Training Intent
Have fun today and work with someone new. OHS and snatches are intended to be light, so make sure athletes use a weight they can complete big sets. Most of your athletes will be under 30:00 for this workout. Have a plan to split Barbell movements in manageable sets. Also, if athletes aren’t able to perform sets efficiently/safely, then it is okay to scale the OHS to a front squat .

$ Out

Banded Leg Curls x 100 each