WOD for Wednesday, 12/24/14


WOD for Wednesday, 12/24/14

Strength: Snatch 2-2-2-2 1st set at 65% of max, 2nd set at 75% of max, 3rd set at 85% of max, 4th set at 95% of max Rest as needed between sets

Met-con:    8th Night

“Oil” – there was very little oil left that had not been defiled by the Greeks. Oil was needed for the menorah (candelabrum) in the Temple, which was supposed to burn throughout the night every night. There was only enough oil to burn for one day, yet miraculously, it burned for eight days, the time needed to prepare a fresh supply of oil for the menorah.

4 RFT, 18 reps per exercise: Overhead Squats 95/65 Iso-Lateral KBS (aka 1 arm KBS) 55/35 Lunges – use OHS bar in the front rack position (18 reps total, 9 p/side)

Stretch: Full Body Stretching Series #4

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