WOD for Wednesday, Dec 13, 2017

Strength 13-12-2017

1a) Hang Power Snatch: 6 x 3 @70%. Rest 90s.
– This is 6 "work sets"
– Take 3-4 sets to build to a moderate weight.
– Beginner: Work technique with a light bar

1b) Banded Pull-apart at eye level: In between sets of Hang Power Snatch perform 10 slow + controlled banded pull-aparts. Rest 30s

Up The Wall

AMRAP 11:00
1 Rope Climb
10 Toes to Bar
15 Power Snatch (35/25kg)

Rx+ : Legless RC (42.5/30kg)

Extra Credit 13-12-2017

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

Open Gym

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