Monday, November 3, 2014

Monday - WOD 247 - bday WOD


Happy bday Evs.

Group warm up
Coach's choice

Strength
2 RM power snatch + oh squat
Beginners - Work on Power snatch form

Part 1
EMOM for 4 minutes
4 OH squats 95/65
4 bar jump overs

Part 2
EMOM for 4 mins
4 thrusters 95/65

Part 3
EMOM for 4 min
200 meter run
4 kb swings 52/35

OT
Max plank hold ( single position )

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