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Friday Feb 21st WOD

Strength:

Snatch Balance

4 sets of 3 reps........try to increase weight each set


Conditioning:

5 Min AMRAP 3 Burpees 5 KB Swings (70/55)(55/35) Rest 2 Min 5 Min AMRAP 3 Burpees 5 Weighted Sit ups (can use Dumbell or Slam Ball)

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Strength: Front Squats 1x8 @ 65% 1x8 @ 70% 1x8 @ 75 % 1x8 @ 80% Conditioning: 3 Sets: Each Set is 3 Rounds of: 10 Deadlifts (225/155)(185/125) 8 Burpee Box Jumps (24/20) Rest 1 min btwn sets

Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)

Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups

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