Warm-up:
- 2-3 mins jump rope- Inchworm “out”
- Spiderman “back”
- PVC Pass Throughs
- Row 500m then
2 rounds not for time
- 12 overhead squats (PVC or barbell as appropriate)
- 10 push ups
then
- 3XBurgener warm up (PVC or barbell as appropriate)
WOD:
“Isabel”
- For time: 30 snatches (135/95lbs)
- For time: 30 snatches (135/95lbs)
Snatch Video - https://www.youtube.com/watch?v=9xQp2sldyts
Post times to Comments.
Cool Down:
Rig:
- Hang from
Rig (1min)
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding
knees just below knee caps, press lumbar region into floor while gently
rocking side to side, 20-30 secs)
Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed
Coach's Notes.
Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!