WOD for Wednesday, 1/9/19

20
Jan

WOD for Wednesday, 1/9/19

Strength:

Snatch 10 minute EMOM
Start with 70% of max and try to build as you go
Power Snatch
Hang Power Snatch – lower the bar to the knees and go!
Snatch
Met-Con:
600 M Run
10 Dual KB Front Squats
10 Burpees
400M Run
15 Dual KB Front Squats
15 Burpees
200M Run
20 Dual KB Front Squats
20 Burpees
**If equipment is an issue, can make WOD single bells, 5 R/5 L
Bodyweight Bootcamp:
In 15 mins do:
Row, 1000 m
40 Double Unders
then in the remaining time:
AMRAP:
10 Air Squats
25 ft Bear Crawl
10 Mountain Climbers (R+L=1)
25 ft Walking Lunge
Stretch:
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