Wednesday 10/12/16 - Will Work For Rest

October 12, 2016

 

MAIN WOD

M-1: Low Hang Snatch

2-2-2, 3x2

 

M-2: Each For Time

@0:00 50 Kettlebell Snatch, 55/35, alternating arms every 5 reps

@5:00 50 Burpees

@10:00 50 Dumbbell Shoulder-to-Overhead, moderately heavy (M-35/50) (F-15-30)

@15:00 50 Calories Assault Bike

--20:00 Time Cap--

 

OPTIONS

Level 2:

@0:00 50 Kettlebell Snatch, 35/20, alternating arms every 5 reps

@5:00 50 Burpees

@10:00 50 Dumbbell Shoulder-to-Overhead, moderately heavy 20/10

@15:00 50 Calories Assault Bike

 

Level 1:

@0:00 35 Kettlebell Snatch, 25/10-15, alternating arms every 5 reps

@5:00 35 Burpees

@10:00 35 Dumbbell Shoulder-to-Overhead, moderately heavy 15-20/8

@15:00 35 Calories Assault Bike

 

FITNESS CLASS

F-1: Hang Snatch + Overhead Squat

1-1-1-1-1

 

F-2: 8:00 AMRAP

10 Box Jumps

10 Burpees

 

--2:00 Rest--

 

8:00 AMRAP

10 Wall Balls

10 Pull Ups/Ring Rows

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