WOD

Wednesday, April 11th

04/11/2018

 

Warmup:

Speed Ladder

-then-

AMRAP in 7 minutes of:

  • 3 Man Makers
  • 6 HSPU
  • :09s L-Sit or FLR Hold

Strength:

'Snatch Complex'
 
I) Review movements and proper technique then...
 
II) Perform the following complex based on level of ability!
 
Advanced Lifters:
 
  • 1 Power Snatch + 1 Hang Snatch + 1 Snatch Balance + 1 OHS

Intermediate Lifters:

  • 1 Power Snatch + 1 Hang Power Snatch + 1 OHS

Novice Lifters:

  • 1 Power Snatch + 1 Hang Power Snatch

*20-25 minutes*

WOD:

3 Rounds NOT For Time:

  • 8 Supinated Grip Bent Over Rows
  • 21's
  • 8 Reverse DB Fly's