7 / 26 / 2014

Pre WOD
Todays WOD has a lot of squatting involved in it so we are going to utilize the wall squat stretch to get our legs and hips warmed up to being in that position. We also have running in the WOD so we are going to utilize the wall again for stretching out our calves.

For Time
Run, 200m
10 Power Snatch, 75 / 45
15 Air Squats
Run, 200m
8 Power Snatch
20 Air Squats
Run, 200m
6 Power Snatch
25 Air Squats
Run, 200m
4 Power Snatch
30 Air Squats
Run, 200m
2 Power Snatch
35 Air Squats

Today is another chipper. The snatches will decrease with each round and the air squats will increase with each round that you complete. The running distance will stay the same throughout the entire workout. The movements are power snatch and air squats today. It is a light weight so that you can blast through this workout. Make sure on the snatches you are getting your head through at the top with everything locked out before coming back down. For the air squat get that full depth and full extension. No half reps! This is designed to get the heart rate up, so get after it!

Post WOD
Lax Ball your delts and roll out your quads, hamstrings and calves.

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