WOD 7/17/2019


Published July 17, 2019


PreWod

15 Air Squats SLOW

8 minutes Smooth
15 PVC Pass Through SLOW
(every 5 reps - 3 OH sq w/ 2s hold at bottom)
10 Snatch Grip Deadlift
10 Sots Press w/PVC
5 Wall Squats 3231
5 Scap Pushups
5 Scap Pullups
3 Vertical Jumps

Movements

Snatch Practice

Build to a heavy complex of 1 hang power snatch + 3 OHS. Modification: Accumulate 5-7 sets of 3 hang power snatch

MetCons

5 Minute AMRAP

5 Minute AMRAP
40/30 Cal Airbike
30 Russian KbS 53/35
20 Burpees over Kb

Modifications:
24/18 Cal Airbike
25 Russian KbS 35/26
20 Bodybuilders over Kb

Leave a Comment: