WOD 2018/04/06


Warm up: 15 Minutes to complete

10 PVC Shoulder Passes

10 OHS with PVC (pause 5 seconds at the bottom maintaining good form)

5 Push-ups to Downward Dog

Samson Stretch (:20/leg)

Then 2 rounds

5 Power Snatches (1st round lighter weight, 2nd round build up to workout weight)

10 Wallballs

15 Double Unders

Weightlifting:

On the Minute x 16 (4 Rounds):

Minute 1 – 3 Power Snatches + 3 Overhead Squats

Minute 2 – Rest

Minute 3 – 5 Squat Snatches

Minute 4 – Rest

Round 1: 50%, Round 2: 55%, Round 3 60%, Round 4: 65%

Wod: AMRAP 15'

15 Power Snatches (40/30 kg)

30 Wallballs (9/6 kg)

60 Double Unders


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