WOD 07/24/2015

Position Drills / Stretches:  3 Sets

10 second Quad Snatch Position
10 second Standing Overhead Position
10 second Overhead Squat Position
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Strength:  Deadlift - 1 x 20 Reps
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Lift:  Hang Full Snatch - take 10 minutes to find a 1 Rep max with good form, NO SLOP.  If you were able (had time) to do the hang power on Tuesday...you'll already have a good idea as to what you can do today on the hang full.

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WOD:  12 Min AMRAP

10 Full Snatch 75/45 (Rx)
50 Double Unders
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Accessory (Optional)

3 x 30 second KB bat wing holds

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Accessory (Optional)

10 x 20 Yard Heavy Sled Push
30 second rest between efforts
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Video Demo for bat wing holds below