WOD 04/03/2015

Warm Up / Positioning Drills

400 Meter Run

60 Feet Power Skips
60 Feet High Knees
60 Feet Butt Kicks
60 Feet Carioca Right
60 Feet Carioca Left
60 Feet Inch Worms  
60 Feet Bear Crawl
(60 Feet is end to end of the gym)

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Strength

Strict Shoulder Press 5 x 10 reps E3M

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WOD:    21-15-9

Shoulder 2 Overhead 135/95 (Rx) - 185/135 (Rx+)
T2B's

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*For those with more than an hour

Lift / Skill

20 Mins EMOM - Power Snatch from mid thigh (blocks) - heavy-ish

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Extra Credit / Accessory Work

Pendlay Row 3 x 6 Reps
Max Unbroken Barbell Curls 45/35 - Goal is 100 Reps