WOD

05.11.18

WARM UP

General & Specific

BARBELL CYCLING 

Power Snatch Touch&Go – EMOM 10’ – 3-5 reps @climbing

WOD

21-15-9 rep & calories for time of:

Row / Assault Bike / 400-200-100mt Run

Wall Ball @20/14lbs

Toes to Bar

WARM UP

General & Specific

BARBELL CYCLING 

Power Snatch Touch&Go – EMOM 10’ – 3-5 reps @climbing

WOD

21-15-9 rep & calories for time of:

Row / Assault Bike / 400-200-100mt Run

Wall Ball @16/8lbs

Knee to Chest

WARM UP

General & Specific

BARBELL CYCLING 

Hang Power Snatch – review and practice with sets of 3-5 reps @climbing

WOD

21-15-9 rep & calories for time of:

Row / Assault Bike / 400-200-100mt Run

Wall Ball or KB Goblet Squat

Knee Raises

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