October 28, 2015

STRENGTH: squat snatch

WOD: For time,

1000 m row, then 3 rounds of,

15 x power snatch

15 x push press

30 x double unders

10 x burpees

OLYWOD

STRENGTH: A) overhead squat 65% x 10, 70% x 8, 75% x 6, 80% x 4, B) Sotts press 5 x 5

WOD: 10 minute EMOM – 3 x power snatch + 10 x russian kb twists

RATE: Score yourself on your OH squat on strength, flexibility, stability from 1-5 (with 5 being awesome)

NEXT WEEK IS BRING A FRIEND WEEK! BRING A NEW ONE EACH DAY OR THE SAME ONE ALL WEEK – THE CHOICE IS YOURS!