Thursday 1/7/16


In case you missed it — see your email for further details! January session starts this Sunday 1/10. Yoga is a great way to keep those shoulders and hips mobile!


Snatch Complex (1 complex EMOM for 10 mins)

1 Snatch Pull from floor (pause at knee) + 1 Hang Squat Snatch + 1 OHS (pause at bottom)

Sets 1-5: build to working weight
Sets 6-10: all at same weight


3 Rounds for Time:

500m Row
15 Unbroken Wall Balls (20/14 to 10’/9′ targets)*
7 Pull-Ups (Rx+: Chest to Bar Pull-Ups)

*If you have trouble performing 15 unbroken, hitting the targets on each one, scale the weight of the ball

Categories: WOD

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