WOD - 03/26/10

Mobility: DeFranco's Agile 8.

Skill:
Weakness: 8-10 minutes

Work:
A. DB Side-Lying External Rotation @ 4030; 8 reps/arm; 4 sets; rest 90 sec
B1. Turkish Get-up: sets of 5-4-3-2-1 reps/arm; increasing weight; rest 60 sec
B2. GHD Sit-ups: sets of 25-20-15-10-5; increasing speed; rest 120 sec
C. Perform 1 snatch on the minute for 8 minutes, using no more than 65% of your best snatch

Finisher:
Mandatory Stretch / Foam Roll



Choose a personal weakness and dedicate time and focus to it; strict tempo on DB External Rotation - tempo/speed should dictate what weight to use, for head support use foam roller as illustrated in video; do not rush through TGU - take your time through the reps; be fast and explosive and GHD sit-ups; focus on technique with snatch work; finish with long stretch and foam roll