Wednesday 12-3-13

Pre-WOD MOB – Do this BEFORE we start class!

10 minutes

Banded ankle distraction (>/=2 minutes each ankle) (http://youtu.be/hkepajNHiDw)

Banded wrist distraction (2-4 minutes total) (http://youtu.be/UaB66vNV2jg)

Warm Up

Junkyard Dog

Burgener Warm Up

Skill Transfer Exercises

Skills

3 Position Snatch

WOD

A. EMOM 10 min.
3 Position Snatches

B. 12 min. Ladder (3, 6, 9, 12, etc.)
Snatches (115/75)
T2B

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Travel WOD

AMRAP in 20 minutes

5 Handstand push-ups

10 Pistols