WODs for Thursday, 7/27/17

28
Jul

WODs for Thursday, 7/27/17

Strength: Snatch 10 minute EMOM Start with 70% of max and try to build as you go Snatch Grip Deadlift Hang Snatch Shrug Hang Power Snatch 2 Overhead Squats Met-Con: 3 rounds of: 30 seconds of KB Snatches Rest 30 seconds 30 seconds of Sit-Ups Rest 30 seconds 30 seconds of Alternating Reverse Lunges Rest 30 seconds 30 seconds of Mountain Climbers Rest 30 seconds 30 seconds of hip bridges Rest 30 seconds Stretch: Full Body Stretching Series #4

KB WOD: Grab a partner!              As a team complete as many reps as possible (AMRAP) in 20 minutes:              5 burpee box jumps (24/20″)              10 sumo deadlift high-pulls (2/1.5 pood KB)              One partner works on the AMRAP, while the other runs 200 or rows 250 meters. Once the partner running or rowing finishes, he/she switches places with their partner and picks up where they left off in the AMRAP.        

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