7/1/2015 – WOD

Strength
Snatch – 10 sets (Snatch Pull + Sq Snatch + OHS)
—Start @ 70% & work up to a heavy complex

Conditioning
6 Rounds (interval style)
1 Rope Climb 20ft
8 DB Snatch (alternating) 90/60#
15 Cal Row
—Rest 1 minute between rounds

WOD Notes: Each round should take under 2 minutes so try to give 90%+ effort, since you have rest each round. RC scale = climb to 15ft or 1 lap sled pull with arms. DB Snatches are slightly heavier, but you should still be able to move through them fairly quickly.

Reminder:  Kyle Pagerly Memorial WOD is this Sunday July 5th! Donations will be accepted & we will have a raffle. All visitors are welcome! Saturday July 4th will be open gym from 10-2pm,

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