Tuesday, 28 December WOD

Warm-up

  • 1:00 Machine –then– 2 Rounds
    • 0:30 Plank Hold
    • 20 Plank Shoulder Taps
    • 20 Lunges
    • 20 PVC Passthroughs
  • –then– 1:00 Machine
  • Barbell Warm Up: (empty BB)
    • 4 Snatch Pulls
    • 4 Muscle Snatches
    • 4 Power Snatches
    • 4 Squat Snatches
    • 4 Snatch Balances
    • 4 OH Squats

STRENGTH:

  • Squat Snatch 4×2 at 80% 1RM Rest as needed between sets.

METCON:

  • For time:
    • 100 Pull-ups
    • 100 Push-ups
    • 100 Toes-to-bars
    • 100 Air Squats

“Totally not Angie” Scaling Options: Scale the pull ups to inverted rows. Use a box or bench for the push ups if needed, you should keep sets of 5 or more. Scale to sit ups instead of TTB for today if needed. Time Cap: 25 mins

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