11th November 2019

WOD WOD, November 12, 2019

Holy Quadmother

Warm-up
A) Chest/lat work
B) BB tech mixed with step ups
Power Snatch (Weight)
E2M x6

3 Power snatch

*Stay at 50-60%
*Add 1 rep each round (3-4-5-6-7-8 reps)
*TnG reps, if you cant then go lighter to focus on tech
*DONT SMASH THE NEW 5’s !

Metcon (AMRAP – Reps)
E2M x6
10 Box jumps
6 Power snatch

Rx 42.5/30

*Score is total reps (if you did them all: 108)
*Dont smash the new 5’s

OPTIONS:
BJ: Step up
PS: Keep the same reps, just reduce weight

Accessory
4 Sets w/buddy ( start on alt stations )

30 Second reverse grip passive hang
30 Second low ring support
60 Second rest

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