12/5/12 - WEDNESDAY

WARM-UP (25 min)
Dynamic Warm-up & Stretches

Shoulder Mobility & Stability:

Weighted Shoulder Arm Lift - LH/RH - 1 each
Band Pull-A-Parts - 2x10
Incline Reverse "Y" - 1x12-15
Incline Reverse "T" - 1x12-15
Incline Reverse "W" - 1x12-15
Lunged 1 Arm KB Press - LH/RH - 1x10 each
Sots Press 2x10

SPEED SKILL (10 min)
Snatch Balance - work up to Heavy Single

MET-CON (15 min)

Team WOD - 1 Round

Airdyne - 1 mile

AMRAP

75 lb High Hang Muscle Snatch - 6
24" Box Jump - 12