Breakfast: 4 Scrambled eggs with green onions, bell pepper & mushrooms. Add strawberries and walnuts. Yum!
Buy-in
- Jump rope, 3 minutes
Shoulder prep (Kelly Starrett)
- Pushup circles
- 1” Pushup
- Pushups wide - narrrow
- Side triangle, 10 x foot taps
- Walkouts
- DROM
- Hang actives
- Chinups wide to narrow
- Pullups wide to narrow
Hip Prep (Kelly Starrett)
- 10 squats
- Knees out
- Pigs On Ice
- Squat straddles
- Groiners
- Active split
- Tall squats
- Fences
Skill
- Burgener WU to power snatch
WOD “Randy”
35 pound Power snatch, 35 reps
Women 20#
Women 20#
Post time to comments
Time limit 20 minutes
Cash-out
Stretching
I should have mentioned Randy was scaled. Rx'd was 75 reps at 135 I think.
ReplyDeleteCW 35#, 35 reps, 2:45. A good combination of form work and workout.
KW 20#, 35 reps, 2:39.