Wednesday’s WOD 11.01.17
Warm-up
GROUP WARM UP:
Metcon (AMRAP – Rounds)
EMOM 6:
6 Back Squat – 35/45 Bar
6 Snatch Balance – 35/45 Bar
6 Goodmornings – 35/45 Bar
6 Back Squat – 35/45 Bar
6 Snatch Balance – 35/45 Bar
6 Goodmornings – 35/45 Bar
Power Snatch Complex (2-2-2-2-2-2)
1 Snatch Grip Deadlift
1 Snatch High Pull
1 Hang Power Snatch
1 Snatch High Pull
1 Hang Power Snatch
*in sets of 2, build to a heavy 2 rep complex set.
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
6 Power Snatch – 95/135
12 American Swings – 24kg/32kg
36 Double Unders
6 Power Snatch – 95/135
12 American Swings – 24kg/32kg
36 Double Unders
Rx+ – 115/155