kettle bell
kettle bell

WODs

Wednesday, April 22, 2015

SWOD "Snatch"
1. 8x3 High Hang Snatch (Power OK)
2. 5x1 Hang Snatch
3. 5x2 Snatch Balance (Dip and Drive)

WOD
3RFT:
15 KB Swing (53/35)
10 Box Jump (30/24)
250m Row*

*Sub: 200m run if not enough rowers
Note: "Rx" = jumping on the box, scale = step ups

Hang Snatch Demo: https://youtu.be/8Ya-mQbCgxA