01-12-2021
FITNESS
STRENGTH
Every 2′ for 10′
1 snatch pull+ 1 pause 3” below the knee power snatch+ 1 squat snatch + 1 ohs
wod
for time
500m row
21 power snatch 40/30
500m row
21 thrusters
500m row
21 hang snatch
CAP:16′
BURNOUT
FOR TIME
75 double unders/150 jump rope
750m row
20 wall balls
20 toes to rings
75 double unders/150 jump rope
500m row
30 wall balls
15 toes to rings
75 double unders/150 jump rope
250m row
75 double unders/150 jump rope
40 wall balls
10 toes to rings
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