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Thursday March 4th WOD

warm up:

Arm circles x 10

Single Arm Circle x 10

Seal Claps x 10

Seal Claps palms down x 10

Alt shoulder rotations x 10

90 Degree Pull out x 10

Standing Scap Retracions x 10

Dislocates x 10


Strength: Find a 1RM Bench Press


Barbell Bicep Curls 3x10

Tricep Ext 3x10


Conditioning: 10min AMRAP

3 Power Snatches (95/65)

3 Toes to Bar

6 Power Snatches (95/65)

6 Toes to Bar

9 Power Snatches(95/65)

9 Toes to Bar

......keep adding 3 reps until the 10min is up

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