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141009 WOD P1&P2

Warmup 
Row 500m no toe straps 
Hamstring floss 20/20 
Row 250m per leg single leg rowing 
Banded split squat x 20/20 
Cat : cow x 45" 
Pigeon 30"/30" 
Foam roll or smash 4-5'

P1
Review deadlift technique 
2x5 kb Romanian deadlift : 20 calf raises between sets 

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
Wall Climbs* x 3 reps
Rest 60 seconds

*Hold your most vertical position for 5 seconds before making your descent back to the floor

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Push-ups
10 Air Squats
100 Meter Run


P2
Snatch warmup 
Review hang and full snatch and expectations re missing lifts and warmup weight vs work weight 

A.
Five sets of:
Hang Snatch + Snatch

Rest 2 minutes--20' cap

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Burpee Pull-Ups
10 Kettlebell Swings (24/16 kg)
10 Wall Ball Shots


C. 3 rounds 
Front lever on floor x 2-3 
Hold top of back extension x 30" 
Plate pinch 40-60"


D. Quad or lumbar smash 

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