WOD

Monday, October 8th

10/08/2018

 

Warmup:

 

Speed Ladder

 

-then-

 

2x through:

 

  • 5 Power Shrugs
  • 5 Shrug High Pulls
  • 5 Hang Power Snatch
  • 5 Overhead Squats

 

Skill:

 

3 TNG Power Snatch (80% of 5RM Power Snatch)

 

I) Review movement and proper technique then...

 

II) Every 2 minutes for 16 minutes perform:

 

  • 3 TNG Power Snatches

 

WOD:

 

AMRAP in 12 minutes:

 

  • 51 Weighted Step Ups (45/25) (24/20)
  • 42 Abmat Situps
  • 33 Plate Ground to Overhead (45/25)
  • 24 Russian Twists
  • 15 Overhead Plate Lunges (45/25)