12/5/16 – "Black Widow"

Group Warm up 

Group Mobility 


12 minutes to find a heavy snatch (full) rest as needed between attempts. Most likely it will be not be a personal record and that is ok! Stay consistent with positions as you increase in weight. 

WOD ( Workout of the Day ) 

"Black Widow"

Every 5 minutes, for 25 minutes – 5 rounds. 

Row 500m 

50 Double unders / 100 singles 

5 Power Snatch – Heavy ( it's ok to add a little weight after each round.) 

*Score is total working time + weight used. 

** All workouts can be scaled on an individual basis.