Thursday, January 14, 2016

Power Snatches, Double-unders

*Refer someone in January and you both get a month free.

*Take your conditioning to the next level by doing 30 burpees immediately following the last rep of each WOD...aim for sub 2 minutes.

*Join PR's Make Life Better on fb

*Make sure you are prepared for the week with quality foods.
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WOD
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Barbell & Accessory
A) Front Squat 2-2-2-2-2
B) Handstand Hold 5x10
C) Mobility - choose 1 exercise from Mobility WOD posters and do 5 x 2 minutes
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Foundations 
For time:
100 Air Squats
100 KBS 55/35/25
100 Sit-ups
*Do 3 Burpees each break


Conditioning - "11.1"
AMRAP 10
15 Power Snatches, 75/55#  |  masters 65/35#
30 Double-unders


Competition
For time (15 Cap)
10 OHS 155/105
10 Box Jump Overs 24/20"
10 Thrusters 135/95
10 Power Cleans 205/125
10/7 Bar Muscle-ups
10 Power Cleans 205/125
10 Thrusters 135/95
10 Box Jump Overs 24/20"
10 OHS 155/105



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