Monday 11th September – WOD

10th September 2017

WUWOD

2 rounds PVC Complex of:
6 Good Mornings
6 OH Long Lunge
6 Back Squats
6 Jefferson Curls
6 Cuban Presses
6 Behind the Neck Snatch Grip Press
6 Muscle Snatch

WOD 1

In 20 Mins:
3 Position Snatch 7×1
-Hang Snatch
-BTK Snatch
-Snatch from Floor
*7 attempts to build to heaviest complex

WOD 2

6 Rounds for Time of:
200M Run
12 Back Squats @ 60/40 COMP 70/50
6 Hang Power Snatch @ 60/40 COMP 70/50
*20 min cap
*Pick a weight that allows you to go unbroken on each movement

Additional Work 

30 Mins after Class EMOM for 10 Mins:
25 sec Assault Bike Sprint

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