WOD for Friday, Jun 29, 2018

Strength 29-06-2018

1) EMOM 10:
ODD Minutes: Hang Power Snatch x 3 @75%
EVEN Minutes: Hollow Rocks x 10

Conditioning 29-06-2018

AMRAP 20:00 with a partner:
12 Power Snatch (35/25kg)
9 Lateral Burpees
50 Meter Mixed Carry Carry (25 meters by your side/front rack then switch sides)

  • One athlete completes a full round at a time.

Extra Credit 29-06-2018

2 Options:
– 6:00 of Sledpull Rows/Facepulls x 30 + 15 Banded Pushdowns after each set.

Or Superset of:

1a) Rolling DB Tricep Extensions: 3 x 12-15. Rest 30s.
1b) DB Hammer Curls: 3 x 12-15. Rest 30s.

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