wod-friday

W.U.  Practice using a PVC, broom stick, etc…

3 Rounds of slow and specific

  • 10 x Power Snatches
  • 10 x OH Squats
  • 10 x Low Plank Hip Touches

W.O.D  Complete as quickly as possible

20 ROUNDS of

  • 4 x Pushups
  • 8 x Power Snatches with PVC
  • 12 x Walking Lunges

*800M Run at the beginning and end of the workout

*400M Run after Rounds 4, 8, 12, 16

*Wear a weight Vest if you have one or stuff a back pack with some weights 20/14