8.12.17 WOD

(Competition Style)

One Sets NFT
Star Plank Hold – :20 e/s
Two Point Plank Hold – :20 e/s
Front Leaning Rest – :40
Banded Quadruped Leg Ext – 30 e/s
40 Banded (Blue/Green) Bridge Ups
Explosive Switch Lunge Jumps – 10

Then…,

Quick review/technique work. Do not go heavy at all.

Rx → 1 Clean + 1 Thruster + 1 Front Squat + 1 Shoulder To Overhead ←(Light) 5s x 1
Sc → Power Clean

Then…,

Rx → 1 Snatch + 1 Abv Knee Hang Snatch + 1 Overhead Squat + 1 Hang snatch
Sc → 1 High Pull + Ab Knee High Pull + Muscle Snatch + Hang Muscle Snatch

Then…,

Teams of 2
18-12-6
Thrusters, 95/65#
Sumo Deadlift High Pull
10:00 Cap