Quick Hips

Posted: 07/22/2016 in Uncategorized
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Warm-up

10 yards each:

Knee hugs

Lunges

lateral lunges

High knees

butt kicks

2x50m jog

2x50m quick run (not sprint)

2 rounds of KB moves at lighter weight

WOD

20 Rounds for time:

5 Right arm hang KB Snatch

5 Right arm KB Push press

50m shuttle sprint (road and back)

5 Left arm hang KB  Snatch

5 Left arm KB Push press

50m Shuttle sprint (road and back)

*Alternate rounds with a partner (10 rounds each).

*go as heavy as you and your partner can handle unbroken

Extra

4x50m reverse sled pull

 

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