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Wednesday Jan 6th WOD

Conditioning:

Partner WOD from afar


25min AMRAP

6 Pull ups

6 Hang Power Snatch (115/75)(95/65)

6 Push Ups

40 Dubs

12 Pull ups

12 Hang Power Snatch

12 Push Ups

40 Dubs

18 Pull ups

18 Hang Power Snatch

18 Push Ups

40


Increase reps by 6 for the entire 25mins....partners split reps evenly. Dubs stay the same amount of 40.

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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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