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Dec 19th WOD


Strength: Squat Snatch (15min)

(Practice the movement and getting comfortable going down into a full squat. No rep scheme here. Just practice the movement and work on form. Increase weight as you get more comfortable)

Conditioning:

5rds:

200m Run (outside for those who want to brave the cold...inside for those who do not) or 250m ROW or 1:00min on bike or eliptical

40 Dubs (80 singles)

15 Burpees

15 Goble Squats (55/35)


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Strength: Alternating 12 Min EMOM Even Min: 5 Front Squat (start at zero on clock) Odd Min: 7 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 75% of that # Steph's Bday WOD Condition

Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches