WODs for Saturday, 1/9/16

11
Jan

WODs for Saturday, 1/9/16

Strength: Snatch 10 minute EMOM: 1 Power Snatch 1 Hang Snatch 1 Overhead Squat

Met-Con: Teams of 3, for time:

Relay style: 3 rounds each: 200m Row 10 Wall Ball —————————— Cumulative Reps: One person working at a time 100 Pull-ups 100 Deadlifts 225/155 —————————— in unison: 50 Box Jumps 50 arms interlaced Sit-ups 600m Run

Stretch: Full Body Stretching Series #4

CF Striking WOD:

For 5 Minutes on the Tabata Protocol Alternate: Russians Combos (1-2-1-2) Rest 1 Minute AMRAP – 5 Minutes 8 Roundhouses 8 DB Snatches 8 Abmat Situps Rest 2 Minutes AMRAP – 3 Minutes 1 Cluster 3 Burpees 5 Combos (1-2-1-elbow) Rest 2 Minutes AMRAP – 2 Minutes 6 Knees 4 Slamballs 2 Power Cleans

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