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Monday 11/27 WoD

26
Nov

Monday 11/27 WoD

SKILL/STRENGTH

FITNESS & PERFORMANCE:

Snatch
Part 1) 1-1-1 : Build over the first three sets to a challenging but technically sound weight
Part 2) 4×1 : Repeat for four more sets.

*TIMECAP: 20:00

WOD

FITNESS
Every 5:00 x 3:
250m Row
12/9 Kipping/Butterfly Pullups
16 Dumbbell Snatch, alternating, 35#/20#

SCALING GUIDE:
Row: For athletes who will row slower than a 2:00/500m pace (males) or a 2:10/500m pace (females), scale distance to 200m.


PERFORMANCE:
Every 5:00 x 3:
250m Row
12/9 C2B Kipping/Butterfly Pullups
16 Dumbbell Snatch, alternating, 50#/35#

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