Daily WOD for Friday 12-29-2017

WOD

Dec 28, 2017

 

Courtesy of CompTrain Class

Strength: Build to a heavy single or a weight that will be more than the Metcon, if form allows, complete in groups of 2-3 allowing for rest. Metcon: The first 10 reps will make or break this workout-work efficiently, not necessarily fast.

Warm Up (10:00):
400m Run – Then 10 of ea: Squats, Pass Thrus, :30 Pec Stretch on the Rig (ea), Sit Ups, Frankensteins, Dive Bombers, Inch Worms, Slow PVC OHS

Mobility (5:00)
Thumbs Up Child Pose (1 min), PVC Pass Thrus (1 min)

Skill (15:00)
Burgener + Power Snatch

Strength (15:00)
1) Power Snatch, Build to a heavy single

METCON- “Isabel” For Time:

  • 30 Power Snatches (135/95)

Coach Link

“There is no one giant step that does it. It’s a lot of little steps.” – Peter A. Cohen