WOD
 | Sat, Sep 12Today |
Barbell 20260912(Check In) GoWOD Active Warmup - Elbow Instep Reach - Kang Squats - Dragon Reach - Scorpion Stretch - 90/90 Rotations - Squat Reach - Ankle Pulse Bergener Warmup Strength - Snatch - 3 x 5 Tall Snatch - Snatch buildup to 50% - 2 x 5 @ 50-60% - 3 x 4 @ 60-70% - 2 x 3 @ 65-75% Technique - Zercher Squat - 10-8-8-6-6 Closer 3 rounds - 100m Bear Hug Carry (90/65) - 100m Overhead Plate Carry (45/25) - 100m Backward Sled Drag (90/45) Accessory (if time allows) 2 rounds - 20 sec single arm Ring Plank Hold per arm - 20 sec L-sit hold Stretch - Shoulder Distraction - Couch (knee to wall) Stretch
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The 4-1-1
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