WEDNESDAY 9.13.2017 WOD

1 RNFT
10 Deadbugs
10 Bear Crawls
10 Crab Walks
10 Beat Swings

Barbell Ankle MOB Ankle MOB
Thoracic Rotation

1 RNFT
5 Snatch Grip RDLs
5 Below Knee High Pulls
5 Muscle Snatches
5 Behind the Neck Presses
5 OHS

1 RNFT
3 High Pulls
3 High Hang Squat Snatches
3 Mid Thigh
3 Below Knee

Thoracic MOB

PART 1:

FITNESS

10 Min EMOM
1 Snatch Grip High Pull + 1 Mid Thigh Squat Snatch with 3 Sec Hold in
Bottom of Squat

SPORT

1 Attempt Every Minute (10 attempts)
Find “Heavy of the Day” 1 Rep Squat Snatch

PART 2:

FITNESS

10 Min AMRAP
5 Hang Power Snatch 75/55 or 65/45 or 55/35
20 DUs or 30 Single Unders

SPORT

OPEN WOD 12.2

Men: In 10 Minutes complete:
30 Snatches @ 75lbs, 135lbs, 165lbs, 210lbs

Women: In 10 Minutes complete:
30 Snatches @ 45lbs, 75lbs, 100lbs, 120lbs

Score: Number of reps completed in 10 minutes.

Athletes have all of your weights ready. Snatches can be power or squat.

OPTIONAL CASH OUT:

3 Rounds of
20 SLOW Bear Crawls
10 Supermans with 2 sec holds

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