WOD 201113 - FRIDAY

WARM UP

Coach Stretch

Shoulder & Chest Mobility


2 RDS

6 PVC OHS

8 Ring rows

6 Burpee Broad Jump

8 Snatch Grip BTN Shoulder Press


S/S

Snatch Tech - Complex

1 Power Snatch

1 Snatch Balance

1 OHS

55-65% of 1RM Snatch

or moderate working load for quality

focus on perfect positions


WOD

21-15-9

Hang Power Snatch

Ring Dip (scale: Box Dip)

after each round perform:

3 - 2 - 1

Rope Climbs

Modify Rope climbs for:

6 - 4 - 2

K2E or T2B


Rx: 75/55#

Rx+: 95/65#


TC: 13 MINS


Additional Instructions:

To limit the use of sharing ropes, please limit 1 athlete per rope.


WOD Flow:

21 HPS

21 Ring Dip

3 RC or 6 K2E/T2B


15 HPS

15 Ring Dip

2 RC or 4 K2E/T2B


9 HPS

9 Ring Dip

1 RC or 2 K2E/T2B

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