Tuesday, Jan. 15, 2019

Tony crushing the kettlebell swings

011519 WOD

A. Warm-up: Coach’s choice

B. Every 2:00 for 5 sets

Muscle snatch + hang snatch from above the knee + Snatch from ground + overhead squat

5:00 to warm-up for metcon 

C. Three rounds for times of:

Run 300 meters

50 Double-Unders (scale 100 singles)

Full snatch* (scale hang power snatch)

*Set 1 – 15 reps @ 95/65 lbs

*Set 2 – 12 reps @ 135/95 lbs

*Set 3 – 9 reps @ 155/115 lbs

>>Modifications will be given