WOD for Wednesday, Dec 20, 2017

Strength 20-12-2017

Hang Power Snatch: 6 x 3 @75%. Rest 90s.
– This is 6 "work sets"
– take 3-4 sets to build to a moderate weight.
– Beginner: Light loads focusing on technique

Complex A

4 Rounds of:
8 Hang Power Cleans (52.5/35kg)
8 Front Squats
8 Push Press
8 Back Squat
8 Good mornings
8 BB Rows
Rest 2:00
*All sets must be done without dropping the bar

  • Rx+: Add 1-4 Ring Muscle-ups after each completed round

Extra Credit 20-12-2017

4 Rounds of:
8 Barbell Curls
8 DB Tricep Extensions from the Floor w. a pause (1 count)
Banded Alphabet (rotate sides each set)

Open Gym

Make a note of your achievements in 'Open Gym'

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