WOD 2018/07/04


Warm Up: Dynamis & Mobility

Strenght: EMOM 12'

Power Snatch + Hang squat snatch

Minute 1: 60%

Minute 2: 65%

Minute 3: 70%

Minute 4: Rest

Minute 5: 75%

Minute 6: 80%

Minute 7: 85%

Minute 8: Rest

Minutes 9-10-11: Build to a Heavy Complex

Wod: Teams of 3, For Time (30 Minute Cap):

3 Rounds:

30 Toes to Bar

30 Burpees

30 Power Snatches (50/35)

200/140 Calorie Row

2 Rounds:

30 Toes to Bar

30 Burpees

30 Power Snatch (55/40)

200/140 Calorie Row

1 Round:

30 Toes to Bar

30 Burpees

30 Power Snatch (60/45)

2 Men, 1 Woman: 125 Row

2 Women, 1 Man: 110 Row


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