OVERVIEW
Today’s WOD is a new benchmark called Andi. It consists of 4 exercises with 100 repetitions a piece and will be completed Chipper style which means you will complete all 100 repetitions of 1 movement before moving on to the next. Hang power snatches, push presses, sumo deadlift high pulls and front squats will be completed with a light barbell load. The goal is to finish the 400 repetitions as fast as possible while taking short breaks to allow continuous movement.
WARMUP
Mobility
Prayer stretch on foam roller x30sec
T-spine stretch and reach with foam roller and barbell x1min
Banded tricep stretch x30 sec per side
Samson stretch x30 sec per side
Trap mash with barbell
Activation w/PVC
PNF
Pass throughs
Around the world
Movement technique for lifts
2 Rounds - 5 reps per movement - 1 round w/empty barbell - 2nd round with WOD weight
WOD
Andi
For Time
100 Hang Power Snatches
100 Push Presses
100 Sumo Deadlift High-Pulls
100 Front Squats
♀ 45-lbs ♂65-lbs
COOL DOWN
Banded shoulder stretch
Foam roll quads/hamstrings