Wednesday, September 13, 2017

Posted by on Sep 12, 2017 in WOD | Comments Off on Wednesday, September 13, 2017

PreWOD – 3 Rounds

  • 10 Overhead Walking Lunges
  • 10 Overhead Squats (empty bar)
  • 30s Low Plank Hold

Strength – Hang Squat Pause Snatch + 2 Pause Overhead Squat 5x1x1 

*Hang Squat Snatch + 2 Overhead Squats = 3 Squats total if you have to Power Snatch and then squat. Work on catching in your natural squat position off the first hang snatch with as little need for adjusting your feet as possible. Pause 3sec at bottom
WOD

5 Rounds 

  • 15 Kettlebell/Dumbell Snatches 55/35
  • 20 Single Arm Overhead Walking Lunge Steps (with KB)