Monday November 16th WOD
Warm up: 800m jog + Coach-led mobility and PVC technique work
Strength: Snatch complex
Every 90 seconds for 15 minutes perform
-1 Power snatch
-1 Hang squat snatch
-1 Overhead squat
-Choose starting weight and increase by 10 pounds each round
-Men’s: 95/75/55
-Women’s: 35/35/15
-Smaller weight increases for intermediate and beginner
Skill: Rope climbs
-Foot lock
-Count pulls
-Time/climb (15ft)
Conditioning: 10 minute AMRAP
Teams of two will work together to perform as many rounds/reps as possible
-200m run
-2, 15 foot rope climbs
-10 Ab mat sit ups (sub Toes to bar for advanced)
Post: Yoga series x5