Saturday February 24, 2024

The OPEN starts Thursday! Get signed up!

WOD:

Every :30 seconds for 8 mins:

1 power snatch

1 hang snatch

1 overhead squat

(Do all 3 movements without putting the bar down. This should be a moderately heavy weight. Try to use 60-70% of your 1 rep max power snatch.)

At 8 min mark, rest 2 mins. Then,

12 min amrap:

15 GHDs or TTB or V-ups

12 Bar over burpees

9 DB or KB front rack lunges (with 2 dumbbells or 2 kettlebells)

30 sec farmers hold with the 2 DBs/KBs