WOD – 10th September 2014

Warm up
5 minutes jump rope
Barbell warm up
 
Skills
Hang snatch
 
WOD –
Four rounds for time 
5 Hang power snatch – 95/65 lbs
10 Ring dips
15 Sit ups to pike ( video – https://www.youtube.com/watch?v=_06rRHwzqhQ)
 
5 minutes rest
 
3 rounds for quality
10 Close hand push ups
10 Hollow rocks – 1:2 ratios
30 seconds hang on pull ups bars
 
After bash
Flexibly – focus on upper, lower back arms and neck
 
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