(Practice / Glycolytic)
WOD Review: 8 min
Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 20 sec TVWQ, then 3 rounds of: 5 push-ups, 5 BB power snatch, 5 BB snatch balance
SOD
Every 2 min on the min: 12 min
7 Burpees over the BB
1 Snatch (any Style)
* Only 1 attempt at a snatch each round.
* Each successful round (8 repetitions) is worth 10lbs added to your final snatch weight.
* Final Score = last successful Snatch weight + 10lbs for each round successfully completed.
Example:
round 1: 135
round 2: 155
round 3: 165
round 4: 170 (miss)
round 5: 180
round 6: 7 burpees
Score: 180lb snatch + 40lbs (4 full rounds completed) = Final Score 220
WOD 1
7 min AMRAP
Bike 10/8 calories
12 Overhead squats (95/65) (50+ 65/35)
– rest 4 min
WOD 2
7 min AMRAP
Row 12/10 calories
12 AKBS swings (53/35)
