WOD

Thursday, January 4th

01/04/2018

Warmup:

Team Dynamic

-then-

3 sets of:

  • 5 Jefferson Curls
  • 5 Parallette Passthroughs
    • pushup + shoot + dip + shoot

Skill:

With a 15:00 running clock build to a heavy complex of:

  • 1 Snatch Pull + 1 Hang Snatch Pull + 1 Hang Squat Snatch

*Beginner/Intermediate athletes please choose if you'd like to Power or Squat Snatch! It is 100% your choice!

WOD:

3 RFT:

  • 6 Rope Climbs
  • 12 HSPU
  • 24 DB Snatch (50/35)

Cool Down:

Every 2 minutes for 16 minutes:

  • 300m Row