WOD
Saturday Jan 14th, 2017
WARM UP
Follow the coach
Strength/Skill
(Time Cap 20min)
A1) Pendlay Row 3×15 (
[Rest 30-60seg btwn sets]
B1) Chinnesse Row 3×15 (Heavy as possible)
B2) Halting Snatch Deadlift 3X8 (40% of 1RM of Deadlift)
[rest 60-90seg btwn rounds]
C1) Barbell Biceps Curl 3×15 (Heavy as possible)
C2) Dumbell Hammer Curl 3×15 (Heavy as possible)
MetCon
25min AMRAP:
5 Man Makers #35lbs/20lbs
10 Chin Ups
15 Power Snatch (63% of 1RM of Snatch)