WOD
Thursday Jan 4th, 2018
WARM UP & MOBILITY
Burgener Warm Up
[Time Cap 10min]
SWOD
(Time Cap 15min)
A) Rings Pull ups/Banded Rings Pull ups/Ring Rows 5×3
[Rest 60-90seg btwn sets]
B1) Landmine Back Row w. Rope 3×20 (Heavy as posible)
B2) Dumbell Reverse Flies 3×20 (Heavy as posible)
[rest 60-90seg. btwn round]
WOD
For Time: (Time Cap 20min)
21-18-15-12-9-6-3
Power Snatch (65% of 1RM of Snatch)
Pull Ups
*[For Scale: Pull-ups progression w. bar / Rings rows]