WOD
Monday 08.05.2019
POSTED ON August 4, 2019
Monday | 08.05.2019
Warm Up:
10 jumping Jacks
5 muscle snatch
5 snatch high pulls
5 overhead squats
5 snatch x3
Foundation: EMOM (15min time cap) *Take as many attempts as you desire in the 15min window. *Beginner athletes have the option to establish a 1RM Power Snatch. A. Build to a 1RM Snatch
Metcon:
RX (Level 1)
40 dumbbell front squats 50/35
400m run
800m row
400m run
40 dumbbell front squats 50/35
For time
Intermediate (Level 2)
40 dumbbell front squats 35/20
400m run
800m row
400m run
40 dumbbell front squats 35/20
for time
Beginner (Level 3)
30 dumbbell front squats 20/10
400m run
600m row
400m run
30 dumbbell front squats 20/10
for time
Cool Down:
10 bicep curls
10 lateral shoulder raises
x3
