Skill Work:

L-Sit

5:00 total hold time

 

 

Strength WOD:

Power Snatch/Hang Squat Snatch

1-1-1-1-1

 

For Max Load

(Perform one Power Snatch, then lower bar to hang position and perform one hang squat snatch. This equals one rep)

 

 

Conditioning WOD:

“Hammer Time”

15 Chest-2-Bar Pull-ups

25 Front Squats (75/53)

35 Sit-ups

45 Double Unders

45 Calories Rowed

35 Push Press (75/53)

25 Burpees

15 Lateral Bar Jumps*

 

For Time

*Jumping over the bar both directions equal 1

Compare to Wednesday, 18 December 2013

 

 

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