Wod Monday 7/11/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:


1 hang snatch (from power position)+1 Hang snatch (from just Above the knee) You may power snatch or squat snatch.

*Begin at 50% to 60% of your 1rm and add weight each minute to a max complex for the day.

3.     Wod:

 “Black and Blue”

 Last done 2-12-14 

 5 Rounds

 10 Power Cleans (135, 95)

10 Burpees

 Cash out: 

 50m hand stand walk or 5 wall walks.  Scale hand stand walk meters or wall walks as needed.




Posted in WOD

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