WOD - 04/20/10

Mobility: DeFranco's Agile 8 & Shoulder Prep.

Weakness: 15 Minutes

Strength:
A. 1 1/4 Squat @ 40% of 1RM back squat; 5 reps; 4 sets; rest 90 sec
B. Power Snatch, work up to heavy single in 15 minutes

Metcon:
30/30 DB Push Press

2 Rounds:
Max push presses in 30 seconds.
Rest 30 seconds.
Rest is in the overhead position.

Men use 20lbs dumbbells. Women use 10lbs dumbbells.

Finisher:
Stretch / Foam Roll / Lacrosse Ball / Mobility