12/16/2021 – WOD

Snatch – 10×2 @ 75-80% (1 Pwr + 1 Squat)
—One Set every Min. Heavier than last wk. Take extra time if needed.

12 C2B Pull-ups  (RX+ = 6-8 Bar MU)
12 Strict Press 115/75#   
40 Lateral Step up/over on bench (2) 40/25# Db’s

WOD Notes: Goal is 9-13 minutes. If you can fly through C2B PU do 15 reps. C2B sub = chin over bar or banded pu. Don’t scale reps (do all 12). Strict Press should be done in 1-2 sets max & focus on keeping ribs down as you press. You will have (2) DB’s on your shoulders for the lateral hops up/over bench. Focus on staying low & move your feet quick.

a) L-Sit (tuck) Pegboard – Accumulate 4 minutes
b) DB Bicep Curls – 5×10 (at same time)

Leave A Reply

Your email address will not be published.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