Monday’s WOD 12-19-16

Monday’s WOD 12-19-16

30 Minute Class Workout
30MIN: Metcon (Time)
Run 200
Deadlift (225/155)
Push up
Power clean (135/95)
Toes to bar
Thurster (95/65)
Pull up
21-15-9
Warm-up
3 of each movement, 1-3 rounds
Romanian deadlift
Snatch high pull
Overhead squat
Snatch balance
Power snatch
Hang squat snatch
Skill Work
Metcon (No Measure)
EMOM 9 minutes
Power snatch + snatch
Start at 65%, increase weight every 3 min
OR
Clean + Jerk – build to heavy set of 1 clean and 2 jerks (1+2) for the day in 15 minutes
Metcon
WOD: Metcon (Time)
Deadlift (225/155)
Push up
Power clean (135/95)
Toes to bar
Thurster (95/65)
Pull up
21-15-9

Time Cap is 15 Minutes

2016-12-19