485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/6/17

February 05, 2017

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Intermediate

Strength:

Snatch complex – 5 x 3

3 Snatch to bottom hold

3 Snatch balance

3 High hang snatch

Metabolic conditioning:

3 Rounds –

15 Deadlifts @ 35%

30 Weighted Sit-ups

150 Jump ropes

*Each round will be timed individually with the goal of maintaining or improving your time.

Core:

3 Rounds –

15 Partner leg tosses (forward)

7 Partner leg tosses (lateral)

Beginner

Strength:

Hang power snatch – 3 x 5

Snatch complex – 3 x 2

2 Snatch to bottom hold

2 Snatch balance

2 High hang snatch

Metabolic conditioning:

3 Rounds –

15 Deadlifts @ 35%

30 Sit-ups

100 Jump ropes

*Each round will be timed individually with the goal of maintaining or improving your time.

Core:

3 Rounds –

15 Leg raises

7 Windshield wipers

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