9/14/2023 – WOD

Hang Snatch + Full Snatch: 1 Every 1:15 x 10 Sets @ 70-75%
—Build to a heavy complex by set 10. Pull yourself into a squat if you have the mobility

15 Min AMRAP – Teams of (3)
Min 1: 7 Power Snatches 135/95#
Min 2: 15 Wall Balls 30/20# to 10/9.5ft
Min 3: Max Cal Ski
***Score = total cals with your team of 3

WOD Notes: This Team workout is station based. At 3.2.1…Rage, you will each start at a different exercise. You have to get the required work done in the minute (8 power snatches or 15 WB). You should be able to have some rest after doing the snatches & WB in the beginning, but it will catch up in the later rounds. Try to ski for the entire minute & not stop early.

a) L-Sit/Tuck (pegboard) – 15 Sec on / 45 Sec off x 10 sets
b) DB Bent-over Rows – 4×10 each arm

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