Friday, 17 October WOD

Warm Up:

400m Run

PVC shoulder movements

Snatch Prep with PVC then empty barbell

Strength:

Power Snatch

5 sets of 5

Start at 55% of 1 RM then increase 5-10lb after each set

Metcon:

Rowing intervals

15 rounds of:

20 seconds rowing hard

40 seconds rowing soft

then

10 rounds for time of:

10 burpees

10 pull-ups

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s