Episode 618 P365: 16.3 Movement Prep
March 11, 2016 11:18 pm
Warm-up WOD
500m Row – Conversational Pace
10 Stiff leg Snatch Grip DL
10 Passes Forearm Bar Mash
1 min Stall Bar Hang
20 Arch/Hollow
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Than 3 Rounds
100m Row – Increase intensity each round until sprint
10 Hang Power Snatches / 5 Power Snatch / 5 Power Snatch
10 Passes Forearm Bar Mash
1 min Stall Bar Hang
10 Chin 2 Bar / 10 Chest 2 Bar / 3 Bar MUs
Rest 12-15 mins and begin 16.3
