wod-wednesday

W.U.   General

Specific W.U.  OH/Shoulder Mobility/Ankle, Hip

Strength:   3 Position Snatch + 3 OHS w/ 2 sec bottom pause

Positions:

  • High Hang (hip)
  • Mid Hang (mid thigh, above knee)
  • Power (floor)
  • 3 x OH Squats

Weight Recommendations on the whiteboard

W.O.D 12 min AMRAP of

  • 5 x Hang Power Snatches
  • 7 x OH Squats
  • 9 x Box Jump Overs 24/20