Call Us: (866) 966-3966

15
Mar

170316 WOD

Warm-up


Row 400m
Mobility: Hips, Glutes, Shoulders
3 Rounds:

  • 7 HR Push Ups
  • 10 Split Jumps
  • 12 Mountain Climbers

Snatch Complex


5 Sets of

1 Power Snatch + 2 Full Snatch + 3 OHS @75% of 1RM Snatch

Every 2:30

Chipper


For Time (CAP 13min)

50 Hand Release Push-ups
50 Bodyweight Walking Lunges (R+L = 1)
50 Burpees
50 Box Jumps 24/20

Active Recovery


16 min EMOM Bike or row

1min: Work 60%-70%
1min: Rest (slow)

*If larger class, pair up and alternate 1 minute each.

Leave a Reply