WOD 5 DEC 2017

Weightlifting

EMOM x 8 min

-Power Snatch + 2 Hang Power Snatch

-all sets at same weight: ~80-85% 1RM Power Snatch

Rower Sprint Intervals

Every 4 min for 5 Rounds:

-15 Calorie Row

-15 Burpees Over the Rower

-2 min REST

Rx+ 18 Cal Row & 18 Burpees

S1 12 Cal Row & 12 Burpees

*Score is total work time of all 5 rounds

**Should be able to complete row & burpees within 2 min each round

Mobility

-Deep Squat Hold

-Foam Roll Back & Lats

-Calves/Achilles Wall Stretch