WOD 1/24

Level Two
Challengers:
Make Up Day
*If you are making up yesterdays tests please ensure you have a counter, and you will need to warm yourself up before class
or
Recovery Day
* Skill Practice for the week
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Non-Challengers:
A. Hang Power Snatch x2x10 @ 70-80% Rest :45
B1. Dips x10-12×4 Rest :45
B2. Front Rack Reverse x5/leg x4 Rest :90

Mobility Work
C. Shin on the Wall Stretch 1:00/leg x 2
D. Calf Stretch 1:00/Leg x 2

Level One (TEST DAY)
Skill
Hang Clean
Deadlifts

Workout
A1. Deadlifts x2x10
A2. DB Weighted Step-up x8/hand x3
*Step-ups after every 3rd round of Deadlifts
*Record 2RM DL, 3RM weighted step

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*Post thoughts to comments

“You got to pull on that bar like you’re ripping off the head off of a GD lion” – Donny Shankle

Congratulations to Liz Yankiver who competed in the Texas State Weightlifting meet this past weekend in Dallas & left with a new meet PR of 130kg (75kg C&J, 55kg Snatch). This was Liz's first Master's meet & she walked away with a 1st place metal! Way to go Liz!!