Class Schedule
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12/15/14 Friday


A1. Snatch 1’st Pull; 5 reps (1sec pause mid knee) x 4 sets, rest 60 sec

A2. Power Snatch (2-3sec pause in receiving position); 2 reps x 4 sets, rest 60-90sec

B. Bat Wings @ 1515; 5 x 3 sets
(go as heavy as possible, but maintain good scap mechanics and ROM)


3 rounds for time:

75 Double unders

25 Sit-ups

20 alternating 1-arm DB Snatch, 50/35lbs (10/side)



Wod will be posted at gym