Sunday 4th March – WOD & Barbell

3rd March 2018

 

WOD 1

15 Min AMRAP of

40 Down and Ups
20 Front Squat @ 20/15
10 Bent over row with 10 sec hold at chest @ 20/15

WOD 2

7 Rounds for time of:

7 SDHP @ 42.5/30
7 Ring Rows
7 Front Squat @ 42.5/30

*Scale weight to unbroken 7 front squats
*Make ring rows as hard as possible use box if need to get more horizontal
*14 Min Cap

Barbell

Warm up – 4 Min general + 4 Mins snatch movements

In 15 Mins build to a daily max;
Power Snatch

In 15 Mins build to a daily max;
Squat Clean

BWOD;
“Gwen”
15-12-9
Clean and Jerks
Each set MUST be unbroken – no regrips or monkey business.
(8 min cap)

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