Tuesday, December 2nd 2014

Skill WOD

Snatch grip deadlift with a pause below the knee 3/3/3/3/3

(use 100% of your snatch or slightly above)

(Focus on the first pull, it should look just like the first pull of your snatch, hold the pause for a solid 3 seconds then stand)

WOD

18 Power Snatch (95/65)

20 Push ups

20 Pull ups

3 Rounds

Chris and Lauren hitting a few partner double high five burpees!

Competitors WOD

Snatch grip Deadlift  same as above

then

18 Power Snatch (115/75)

20 Push ups

20 Pull ups

3 Rounds