3/9/2017 – WOD
Strength
Hang Snatch (full or power) – 7×1
—1 rep every 90 sec. Start @ 70% & work up to a heavy single by the end
Conditioning
3 Rounds (interval style)
25 KB Swings (unbroken) 70/53#
15 GI Janes
30/25 Cal Bike (20/15 assault)
—rest 3 minutes between rounds
WOD Notes: TD = 3:30-5 min / round. Approach this WOD as if it were only 1 round, so go 100% ALL OUT! Record 3 separate times on the whiteboard. I’d rather see a huge deviation from round 1 to round 3, than all 3 rounds around the same time.
Reminder: Open WOD 17.3 is announced tonight at 8pm! Stop by Rage to watch the Live Announcement!