Wednesday 12/14/16 - Squat, Jump, Power, Throw

December 14, 2016

MAIN WOD

M-1: Snatch with 3 Count Pause in Squat

3-3-3, 3x3

 

M-2: 12:00 AMRAP

9 Box Jumps 24"/20"

6 Dumbbell Hang Power Snatch (L) 35-45#/15-25#

6 Dumbbell Hang Power Snatch (R)

15 Wall Ball 20#/14# to 10'/9'

 

*DB should be light weight.

 

OPTIONS

Level 2

9 Box Jumps 20''/18''

6 Dumbbell Hang Power Snatch (L) 25#/18#

6 Dumbbell Hang Power Snatch (R)

15 Wall Ball 14#/10# to 10'/9'

 

Level 1

9 Box Jumps 18"/12"

6 Dumbbell Hang Power Snatch (L) 15#/8#

6 Dumbbell Hang Power Snatch (R)

15 Wall Ball 10#/8# to 10'/9'

 

FITNESS CLASS

F-1: Clean + 3 Front Squats (Build as Able)

 

F-2: 20:00 EMOM Assault Bike

Odd: ON

Even: Off

 

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