1/14/15 Wednesday

Performance

A. Snatch-grip “Second pull” drill; EMOM x 8min (8 sets) – Keep weight under 65% of 1RM

*Slowly pull the bar from the knees (shoulders over the bar) to the high hang (torso vertical), return to the above the knee position and complete a power snatch

 

B. 1000m Row x 3 sets, rest 3min

*Goal is to maintain your 2k pace from last week across all three sets.

 

D. 3 rounds NOT for time of:

10 Strict TTB

15 weighted Sit ups – feet anchored with DB across chest

15 Weighted Hip Extensions

 

Competition

Wod will be posted at gym