WOD 17.10.18

PERFORMANCE

STRENGTH/SKILL

EMOM12

Min 1-4: 5 Hang Power Snatch

Min 5-8: 3 Hang Power Snatch

Min 9-12: 1 Hang Power Snatch

*Add weight every 4:00 minutes.


CONDITIONING

Teams of 2

AMRAP15

20 Air Squats

15 Wallball Shots 20/14

10/8 Calorie Row

*Partner 1 starts with Air Squats, then performs WBS and Partner 2 starts air squats.and so on. .chasing each other. Partner 1 can't start a new round until Partner 2 finishes rowing.

FITNESS

STRENGTH/SKILL

EMOM12

Min1: 30sec Hanging Knee Tuck Hold

Min2: 20/20sec Elbow Side Plank

Min3: 30sec Hollow Rock Hold


CONDITIONING

5 ROUNDS FT:

10 Tall Box Step Ups

15 KB Swings

10 Ring Rows