Badger News: Reminder to you all, we are having a social WOD in downtown Wauwatosa around 8PM tomorrow (Friday)!!! Join us for an hour or more for fun and convo! Also, be sure to record your “Helen” time and your bodyfat % we measured today and keep a food journal to review next week!
Individual Warm-up: 5 rope climbs
Warm-Up: Joint Articulations, high knee walk, butt kick run, 2-shuffles, 2-karaoke runs, 4-50% sprints. Part #2: 20-snatch grip dead-lifts 15-hang power snatch, 10-OH Squats. Part-3: 5-hang snatches, 5-snatches.
Strength: Snatch, 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90%
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps.
Recovery: Supine back, banded hamstring, banded shoulder, PSOAS stretches.