WOD 12/10/2014


Warm Up – Stretch

Strength – Back Squat

3 sets of 5. Level load across all sets. Start at 80% of 1RM. Linear progression. Target 10lbs more than last week

 

WOD

For time complete

21 – Power Snatch (115/75)

21 – Ring DIps

21 – KB Swings (53/35)

15 – Power Snatch (115/75)

15 – Ring Dips

15 – KB Swings (53/35)

9 – Power Snatch (115/75)

9 – Ring Dips

9 – KB Swings (53/35)

Lt- WOD

For time complete

15 – Power Snatch (95/65)

15 – Ring DIps

15 – KB Swings (35/24)

12 – Power Snatch (95/65)

12 – Ring Dips

12 – KB Swings (35/24)

6 – Power Snatch (95/65)

6 – Ring Dips

6 – KB Swings (35/24)

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