WOD | September 8, 2016

WOD:

  0-6:00

    3 Rounds

      10 x Power Snatch (95/65)

      10 x Burpee

  6:00-11:00

    2 Rounds

      15 x OHS (95/65)

      15 x Burpee

  11:00-

    1 Round

      30 x Snatch (95/65)

      30 x Burpee

EXTRA WORK:

  Weightlifting

    1. Clean & Jerk

      1 x 3 @ 70%

      1 x 2 @ 75%

      4 x 1 @ 80%

  Gymnastics

    Accumulate 2:00 in a back bridge or back bridge progression

    *See coach for details

  Conditioning

    AMRAP 15

      250m Row

      30 x Double Under

      25' HS Walk

BOX INFO: 

  Make Sure to browse the website for new features, updates, and continued progress- take advantage of our new "snatch shoot send" feature and keep your eyes peeled for your own beautiful faces and where they may pop up;)