WOD 9-5-12

Mobility
Rubberband hip flex stretch 1 – 2 minutes each side
Rubber band squat sit 1-2 minutes
Lacrosse ball 1-2 minutes hips and glutes

Strength
Snatch Balance 5-5-5-3-3-2-2-2-1-1
45-55-60-70-75-80-85-90-95-100
Practice 2x’s at 85# – 3 reps

image

Fitness
4 rounds
10 Turkish getups (20# DB)
20 alt. Lunges (20# DB)
30 MD ball sit ups (16#)
Run every 4 minutes
13:51

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