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160213 Saturday’s WOD


Command, Control and Dominate

Pre WOD Warm Up*- accumulate:
300x jump rope singles
15x Burpees
30x sit ups
15x pull ups/ring rows

*To be done prior to the start of the class.

Mobility- Sampson and pigeon stretches.

Strength- Deadlift: Find your 5RM TNG-10mins

Cleans- Find max for complex: 1x full clean, 2x HPC, 3x FS, 1x hang full clean. 12mins.

MetCon- AMRAP 8
20x Alternating KB Snatch  70/53/35
5x Deadlifts 275/185/125

Rest 2mins

AMRAP in 6 min:
Max GTO 135/95/65

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