Wednesday December 20th, 2017
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Category: WOD

Wednesday December 20th, 2017

Warm up-

1.) 2 Min Row/bike/ski/jump rope

2.) Shoulder Prep

3.) 10 AS + 10 PVC Pass Throughs + 10 PVC OHS

4.) Spend a few Minutes snatching an empty BB

Skill-

Every :90 for 15 Mins (10 Sets)

Snatch x 2 Reps

Sets 1-2 @ 70%

Sets 3-4 @ 75%

Sets 5-7 @ 80%

Sets 8-10 @ 85%

Followed By…

In 12 Mins build to a 5-RM Push Press

*The time starts Immediately after the snatches

WOD-

For Time:

30 Cal Bike

30 Burpee Box Jump Overs

*How Fast can you go*

Post WOD-

Spend 5 Mins working on HS Walks

50 Barbell Rollbacks

50 Supine Barbell rows

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