photo-11CFE:

MOB

DYNWU

WOD:

5 by 100m. 15s Rest.

4 by 200m. 30s Rest.

3 by 300m. 45s Rest.

2 by 400m. 1M Rest.

 

 

 

CF:

MOB: Hips/Ankles/Shoulders/Thoracic Spine

Stability MOB: Subscapularis/Supraspinatus/Infraspinatus

 

WU: PVC/BB Snatch Drop/Balance. 

 

A. Snatch 

Practice Speed Under the Bar.

8 by 2. Work up to 80%.

 

B. “Nancy” 5 RFT:

400m Run

15 OHS (95/65)

 

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