3/21/2020 – WOD

Conditioning
4k Row For Time
***Every 5 min starting at 0:00, do 10 Power Snatches 155/105#

WOD Notes: Goal is to finish this WOD in 4 sets. PS should be quick singles which you should be able to do in under a min each time.

Running Version w/ Barbell
4 RFT
800m Run
10 Power Snatches 155/105#

WOD Notes: Goal is sub 20. Try to keep your runs between 3-4 minutes.

2 DB Version
4 RFT
800m Run
20 2 Arm DB Snatches 50/35#’s

WOD Notes: It’s your choice if you want the DB’s to contact inside or outside feet. Only one head has to hit the floor. Please do not drop DB if you borrowed from Rage!!!!!

1 DB Version
4 RFT
800m Run
30 Clean n Presses 50/35# (15 each arm)
*Switch every 5 reps

WOD Notes: Weight should feel light to where you can rep through these quick!

Leave A Reply

Your email address will not be published. Required fields are marked *