02.01.2019 WOD

31
Jan

02.01.2019 WOD

A. Mobility

B. Strength
20min. EMOM:
Odd: 2 Snatch
Even: 15 Wall Balls 20/14

*After 10min. switch to only 1 Snatch
*Power or Squat
*Climb as needed to hit something heavy. Touch and go or singles are fine.
*Start at 50-55% range and take your time warming up. Really focus on GOOD QUALITY reps. Be FAST and efficient.

C. Metcon
(AMRAP – Rounds and Reps)
12 minute running clock…
1000m Row “buy in”
then;
Max Rounds of this in remaining time:
8 Overhead Squats (95/65)
8 Ring dips