Tuesday – 011216

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Nooners taking off yesterday.
Warm-up/Injury Prevention
Using a barbell, smash your achilles tendon/gastroc for 3 minutes on each leg, then spend another 4-6 minutes stretching your heel cord.  THEN:
3 rounds NOT for time:
10 PVC shoulder dislocates
10 Pull-up shoulder retractions with a 1 second pause at the top
10 Band rows (2 second hold each time)
5 Inch worm push-ups (hold the stretch 3 seconds every rep)

Workout of the Day
36-24-12
Pistols (alternating, total)
Toes to bar
Hang power snatches (95/63)

Post your scores to the Whiteboard.