Warm Up:
500 row or 400 run
2 Rounds ( 1st w/ pvc 2nd w/ empty bar)
5 muscle snatches
5 ohs
50′ rdl’s
WOD:
Full Snatch
Find a heavy 3 RM
After Party:
5 Rounds
3 Snatches (135/95)
6 Burpees OTB
9 Hang Cleans ((135/95)
12 Wall Balls (20/14)
Posted on Nov 8, 15
Warm Up:
500 row or 400 run
2 Rounds ( 1st w/ pvc 2nd w/ empty bar)
5 muscle snatches
5 ohs
50′ rdl’s
WOD:
Full Snatch
Find a heavy 3 RM
After Party:
5 Rounds
3 Snatches (135/95)
6 Burpees OTB
9 Hang Cleans ((135/95)
12 Wall Balls (20/14)
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