wow-monday

W.U.  Safety Paperwork/Foam Roll

General Active Movement:   5 min Coaches choice

Specific:  Cover movement and points of performance

Strength:   Snatch (12 min )

Work through weight variations in sets of 2

W.O.D 22 Min Clock

A. 5 rds of Max Effort

In :90 sec complete

  • 5 x Snatches @ 65% of above work load
  • Remaining time Max Effort Burpee Box Jumps
  • REST :60 sec in between rounds

REST 3: 00 mins

B. 2 Rounds individually timed of

In 3:00 min s complete

  • 25 x KB Swings
  • 500M Row
  • REST :60 sec in between