Friday February 19th WOD

Warm up:  3 rounds:

-90 Second row

-60 Second jump rope

-30 Second box jump or step up



PVC work for mobility


Strength:  Snatch Complex

-Snatch High pull

-1 Snatch (touch and go)

-1 Snatch balance


Strength:  Back squat

-5 at 40%

-5 at 50%

-5 at 60%


Conditioning:  For time

-500m row

-50 Toes to Bar

-50 Weighted alternating lunges 30/20lbs (slam ball)

-500m row


Post:  200m walk + foam roll

Nick ProhaskaComment