Tuesday, Feb. 3, 2015

020315 WOD

A. 4:00 Tabata

Alternating double unders

Arch to hollow on bar or rings

B. Hang snatch

Take 10-15 minutes to work to a heavy hang full snatch for the day. Once you miss, drop 10 percent, then build back up. On your second miss, you’re done.

C. 1:00 ME at each station

– row for calories

– slam balls (30/20) (arms extended overhead)

– box jumps (24/20)

– ground to overhead (95/65)

– leg raises (heels cannot touch ground; stay in hollow body position with knees extended)

Three rounds, resting 1:00 between each. Score is total reps.

>> On-Ramp

Modifications will be posted on the whiteboard.