WOD

Monday, January 8th

01/08/2018

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