Glycolytic
WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, 10 PVC pass thru, 10 PVC good mornings, 5 BB Snatch Balance, 5 BB over head squats, 5 BB power snatch, 5 BB hang squat snatch
SOD
15 min to build to a challenging complex:
1 Snatch grip Deadlift
1 Hang Power Snatch
1 Over Head Squat
1 Squat Snatch
*those keeping the weight very light, complete 3 reps of each movement instead of 1
WOD
3 rounds of:
4 min AMRAP (18 min total)
500m Row
15 Erg hop-overs (over & back = 1)
Max WB with remaining time (20/14) (50+ 14/10) (all: 10/9′)
-3 min rest between rounds-
WOD score: Total WB’s completed
