Dynamic Effort Lower
Mobility: 5min
3o lunge forwards each side. 3:00 – 3:40 http://www.mobilitywod.com/daily/tuesday-march-29th-2016/
Dynamic Warm Up: 5min
Strength: 15min
Back Box Squat – Single Red Band
**6×3 @ 60% + band tension
**6×3 @ 60% + band tension
**Below Parallel
NOTES:
WOD: 15min time cap
Happy 30th Birthday Matt Parker!
“Parker”
“Parker”
30 Rounds
3 Sumo Deadlifts
1 Power Snatch
**(135,95,115,75)
**15min time cap
NOTES:
This weight should not be challenging for TNG sumo deadlifts or a single power snatch.
3 Sumo Deadlifts
1 Power Snatch
**(135,95,115,75)
**15min time cap
NOTES:
This weight should not be challenging for TNG sumo deadlifts or a single power snatch.
Athletes should move quickly between the movements, less than 30sec. per round. If Athletes are taking more than 30sec. per round they need to scale the weight to move with more intensity.
Cool Down Stretch: 2-3min
$ Out
50 Standing Back Extensions holding a plate