Class Schedule
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12/7/15 Monday


A. Every 90sec for 12:30min (8 sets), complete 3-Position Power Snatch

*high hang, Knee, then from the floor

*build over the course of the 8 sets if mechanics are there


B. Every 90 seconds, for 18 minutes (4 sets of each):

Station 1 – Over Head Squat (from floor) @ 3311 x 3-4 reps

Station 2 – Alternating Reverse Lunges with Dumbbells x 20 reps

Station 3 – Kipping Toes to rings x 10-15 reps



Wod will be posted at gym