11/16/2017 – WOD

Strength
3 Position Snatch (full) – 5 sets @ 77-87%
–above the knee, below the knee, floor

Conditioning
Buy In: 50/40 Cal Row
10-1 reps of:
Strict HSPU
DB Snatches (alternating) 80/50#
Buy Out: 50/40 Cal Row

WOD Notes: TD = 12-18 min. The WOD starts and finishes with the row. Each rd will decrease 1 rep, as you go down from 10 to 1. HSPU scale = banded strict, kipping, 1 wall climb each rd, or HR Push-ups.

Assistance
a) One Arm Farmers Carry (march in place) – 4×60 sec (use 30% of DL)
–Use straps if you have them.
b) Lat Pulldown (use band) – 4×20 (keep arms straight)
c) #abseveryday – 6 Sets: 30 sec of bicyle crunches + 30 sec V-ups + 30 sec hollow hold
—Rest 2 minutes between sets.

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