07 Dec Thursday, 30 October 14
Posted at 09:18h
in WODS
WEIGHTLIFTING:
3 min EMOM x3 Hang Snatch High Pull
…then:
3 Position Hang Power Snatch
6 min EMOM x1 (one rep from each position)
Notes: chose light weight, 50-60 %
GYMNASTICS:
3 min volume accumulation:
DB Crucifix holds (like iron cross) (pick light DB’s!)
CAPACITY:
Three sets for max reps against a 1-minute running clock, rest 1 minute between each set:
A) Rope climbs
B) Shoulder to overhead
C) T2B
Notes: stagger athletes if needed