Tuesday, November 12, 2013

WARM UP
Bridge prep
bridge wall walks (pay attention to the small details)
shoulder openers on stalls or in bodyline with plates.
wrist prep
High lizards for practice.
Keep the warm up to 20 minutes.  

A. AMRAP in 25 minutes:
DB Snatch x 20 35/55 lbs (do 10 per side and then switch)
Lizard walks x 1 gym length
wall walks x 3-5 reps
bridge walk overs x 5 reps 

NOTE: for the lizard walk, as low as possible. Don't cheat.

This wod is more like workhorse mode. You trudge along and do some hard labour. Besides the snatches, it won't be fast compared to yesterday. 

Don't fret if you don't have a bridge, we will have other movements that will limber up that ol' spine.

FROSTFIT FOLKS
Come to gymnastics.