WOD: 01.20.2018

Saturday WOD! 9am and 11am

on the 0:00...

3 Rounds:

27 Cal Bike

21 Toe to Bar

15 Shoulder to Overhead (155/105)

On the 20:00...

3 Rounds:

1 Legless Rope Climb (standard rope climbs or 2 rope lowers)

20 GHD Sit-Ups (weighted abmat sit-ups 25/15)

20 Handstand Push-Ups (DB push press)

On the 30:00...

1 Round:

50 Wall Balls (30/20)

40 D-Ball Squats (100/70)

Accumulate 5 Min D-Ball Hold (100/70)

STRENGTH CLASS: 10am

1: SNATCH PRIMER

On the :90 Seconds x 3 Rounds @ 40%

3 Power Snatch 

2 Hang Squat Snatch

1 Squat Snatch

2: HANG POWER SNATCH. Rest 2 min between sets to assess technique and work on visualizing your perfect lift.

3x2 @ 70%

2x2 @ 75%

2x2 @ 80%