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OUR BLOG

Wed.10.19.16

By CoachBo | In WOD | on October 18, 2016

Warm up: ROM drills, dynamic stretches, junkyard dog, Burgener warmup

Strength: Snatch

WU: 5/5/3 @ 40/50/60% 1RM
Work: 5/3/1 @ 75/85/95% 1RM

WOD:
3 rounds of:

9 Hang Power Snatch (65% of your 1RM)
12 Wall balls (20/14#)
21 cal row

Cooldown: Roll out and stretch

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