WOD:
A. Basic warmup x 1 round
1. Theraband warmup + theraband pass throughs x 10 each.
2. wrist rocks x 10 reps
3. Scap pullups x 2 rounds x 5 reps
B. Positions/strength x 3 rounds
1. Chin over bar hold x 10 sec. (use spotter if needed)
2. Inchworms x 5 reps with 5 sec hold
3. single arm bench raises x 10 each arm
C. Hold/stretches x 2-3 rounds
1. active hang on cage x 10 sec.
2. relaxed hang on cage x 10 sec.
3. middle split x 30 sec.
615pm Weightlifting- Snatch
Snatch – 5 x 1
Snatch Pull – 3 x 2
Front Squat – 3 x 2
