Feb 11, 2019

 

a) WARM UP:

2 Rounds:

  • 200 m Row
  • 5 Burpees
  • 10 Mountain Climbers
  • 5 Power Snatch
b) STRENGTH:

7 sets of 3

  • Weighted Pullups

** if you cannot do your own bodyweight, you will be doing negatives

c) Specific Warm up

  • Lateral Bar Over Burpees – 6 Burpees fast
  • Power Snatch – 5 with 40% working weight, 3 with Working Weight

WOD

21-15-9

  • Lateral bar over burpee
  • Power Snatch 95/65

Rest 3 minutes

9-15-21

  • Lateral bar over burpee
  • Power snatch 95/65
d) Extra:

  • 150 Calories bike for time
Posted in WOD