Tuesday December 26th, 2017
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Category: WOD

Tuesday December 26th, 2017

Warm up-

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

2.) Joint Prep + 10 PVC Pass Throughs + 10 PVC OHS

3.) Spend a few minutes snatching an Empty BB

Skill-

Every :90 for 15 Mins (10 Sets)

Snatch x 1 Rep

Sets 1-2 @ 70%

Sets 3-4 @ 75%

Sets 5-6 @ 80%

Sets 7-8 @ 85%

Sets 9-10 @ 90

Immediately after the last set in 10 Minutes:

Build to a 1RM OHS from the rack

WOD-

21-15-9

Wall Balls 20/14

Kettlebell Swings 53/35

Pull ups

Post WOD- 

3 Rounds Not for Time:

6/6 Single Leg KB Deadlift

Rest :30

10/10 Single Arm DB Bench Press

Rest :30

100ft OH KB Walk (AHAP)

 

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