THU14JAN2015

Registration for the Open starts Thursday.

WOD

Mobility/Flexibility
– Test Overhead Squat with light weight
– 1 min e/s Banded Overhead Stretch
– 1 min e/s Lats Foam Roll (be aggressive, this will hurt but loosen it up!)
– 1 min Medicine Ball Overhead Mobility
– 15 slow, perfect goblet squats w/ 3 sec hold at bottom
– retest Overhead Squat with light weight

Strength
1 High Hang Power Snatch + 1 OHS: 12 min of technique work

Conditioning
AMRAP in 6 minutes:
20ft Front Rack Walking Lunge
8 Power Snatch (75/55)
20 Abmat Situps

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