WOD for Friday, 2/6/15

9
Feb

WOD for Friday, 2/6/15

Strength:                                    KB Snatch:                                    3-3-3 per arm.  Try to increase weight for each set as possible.                                    Rest 1 minute                                    Choice of a “Squat” Bodyweight Progression                                    Super Slow Air Squat, Prisoner Squat, Russian Step-up or Skater’s lunge                                    Rest 1-2 minutes                                                                        Met-con:                                                                    3 x 4′ AMRAP                                    Clock begins:                                    Buy-in – 1 Rope climb (Competitor – legless; Rx & Pack – 1 rope climb)                                    200 meter run                                    then in time remaining,AMRAP:                                    10 Air Squats                                    20 Flutterkicks, each leg = 1 rep                                    Rest 1 minute                                                                                         Stretch: Full Body Stretching Series #4   

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