7/17/13

Here we go again another scorcher in Big Rapids so please make sure you drink water and listen to your body! Today's WOD is not super intense thankfully after that mile and burpees one yesterday which was not fun in 96 degree heat. Today we are just going to lift heavy shit!

Warm-up:
1000m row nice easy 2:00 min pace
Super Quad Stretch 2 min each leg
Hamstring stretch 2 min each leg
15 overhead squats
8 dislocates
10 hollow body rocks
10 lunges w/twist


WOD:
Spend at least 10 min working on form!

1 Rep max Snatch or Overhead Squat if you can't snatch

1 Rep max Clean and Jerk

If you want to do a strength portion after do

Front Squat:
3-3-3-3-3

Cool down:
Pick an area that you are feeling tight today and work on getting it loosened up.