Tuesday, December 13th, 2016

December 13, 2016

Skill/Strength:

10 x 1 Snatch, heaviest possible

*Rest as needed between sets (15 Minutes to complete)

 

 

 

WOD:

12 Minute AMRAP:

Level 3:

100' Overhead Kettlebell/Dumbbell Carry (walking only) (36/18)

Ring Dips (start with 3, increase by 3 each round) (i.e. 3, 6, 9, 12, etc.)

 

Level 2:

100' Overhead Kettlebell/Dumbbell Carry (walking only)

Box Dips (start with 3, increase by 3 each round)

 

Level 1:

100' Overhead Plate Carry (walking only)

Assisted Box Dips (start with 3, increase by 3 each round)

 

 

Inland Valley Strength

 

Strength:

Every 2 mins. for 10 mins:

1 Power Snatch + 

2 Hang Snatches

 

4 X 3 Push Press @60%

 

Accessory:

A) 3 X 10 Pull-Ups (anyway)

B) 3 X Max effort Ring Dips

 

 

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