Wednesday, January 6, 2016

Posted by on Jan 6, 2016 in WOD | 2 comments

PreWOD – 3 Rounds

  • 10 Burpees
  • 10 inch Worms
  • 10 Push Ups

Strength – Power Snatches 5x5x1@60%

WOD

A. AMRAP 12

  • 12 Spints (Down – Back =1)
  • 21 Kettlebell Swings 55/35
  • 12 Pull Ups

B. AMRAP 12

  • 12 Med Ball Sprints 24/14 (Down/Back = 1)
  • 21 KBS 70/55
  • 6 Bar Mups

2 Comments

  1. Pre wod. Fun?

    Snatches at 45# to work on technique, and I needed it. Lol thanks for the tips Mike

    Wod A with 14# med ball carry and ring rows
    3+45

  2. Pre WOD: 6 or 7 minutes of awfulness!
    Strength: 85# for snatches

    WOD: 4 + 29

    Tough, tough workout! The sprints were awful and workout was hard on the grip. Nice work power hour!!

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