Athletes Camp WOD: May 30, 2022

Warm Up

10 Single Leg Forward Fold

10 Yoga Push Ups + Downward Dog Toe Taps

10 Fire Hydrants

10 T-Spine Twist

Wrist Prep

10 Dislocates & Pass Throughs

---

Weightlifting

I Every 2 mins x 5 sets:

4 x 2 Power Snatch + 1 Hang Snatch

1 x 1 Power Snatch + 1 Hang Snatch

Use the heaviest weight you can for each set.

Rest as needed between sets.

II. Every 2 mins x 4 sets: Overhead Squats

1 x 8 @ 65% 1RM

1 x 6 @ 75% 1RM

1 x 4 @ 85% 1RM

1 x 4 @ 90% 1RM

---

WOD

Murph

For Time

1 mile Run / 1800m Row

100 Pull-ups

200 Push-ups

300 Air Squats

1 mile Run / 1800m Row

Accessory Work

3 rounds for quality of:

12 Med Ball GHD Sit-ups, pick load

18 Alternating Parallette Leg Lift Overs

15 Seated Dumbbell Shoulder Press, pick load