8/17/16 – "Chasing Waves"

Group Warm up 

Group Mobility 

Strength 

5×1 Hi hang snatch ( heavier than last week ) rest 2:00 between attempts.

3×2 Snatch first pull ( 2 second pause above the knee ) 1:30 between attempts. 

WOD ( Workout of the day ) 

"Chasing Waves"

Every minute on the minute for 18 minutes 

1. 15 KB swings (70/53) – Russian 

2. 12 Chest to bar/ 6 strict pull ups 

3. 10 burpees 

* All workouts can be scaled on an individual basis. 

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