"Row Sprints and Lethal Combo"(9.1.2010)

Joanna doing her thing out in the Southwest of the United States..

I. Dynamic Mobility Warm-Up:
High Knees
Spiderman Lunge
Butt Kicks
Samson Stretch
Hip Mobility(Load and Tension) x 2:00 minutes(each leg)
Calve Stretch @ 1:30 minutes(each calf)

II. Skill Work of the Day:(Snatch Progressions)
Coach B Warm-Ups:
1. Up and Down
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands
5. Snatch Drops
6. Overhead Squat

III.. Monostructural Skill Set and Metabolic Conditioning Workouts of the Day:
A. Row @ 100% effort x 250m x 4 sets, rest 1:1 ratio between each set, meaning however long it takes you to row 250 m, rest that time period.
B. “Lethal Combo”
10-9-8-7-6-5-4-3-2-1 of:
Deck Squat Snatch @ 75 lbs/45 lbs

*Scaling Options*
Big Dawgs scaled up to 95 lbs/65 lbs for Deck Squat Snatch.
Beginner will scale down to High Hang Squat Snatch.
*Big Dawgs Added Bonus Skill Work*
Handstand Push-Ups Ladder: 1-2-3-4-5-4-3-2-1, increase range of motion with plates or paralletes, Complete this WOD, as fast as possible, with head touching ground each time.

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