8th January 2019

WOD WOD, January 9, 2019

Meat n Potatoes

Warm-up
A) Shoulder Priming
B) Snatch Breakdown
Power Snatch (Weight)
15 Minute open cap

5-3-3-2-2-2-2

*If snatch is out of the question ,work on cleans !

Metcon (AMRAP – Reps)
2 Minutes on / 2 Minutes off x 3 sets ( 12 Minutes )

15 x Box Jumps 24/20"
15 x Wall Balls 9/6kg
15 x KB Swings 24/16kg

In Time remaining , max reps of :

a) Ring Dip
b) Push Up

Score equals total dips / Push Ups

BJ : Step Ups
WB : Reduce Load / Goblet
KB : Reduce Load

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