Group Warm up
Group Mobility
Strength
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.
