1/25/17 – "Serendipity"

Group Warm up 

Group Mobility 


Strength 

3 x 5 Power snatch @ 82% of your 1 rep max – Rest 2:00 between sets. 


WOD ( Workout of the Day ) 

"Serendipity" 

30 – 20 – 10 

Calories ( Assault bike ) 

Dumbbell Snatch (55/35lb) split reps equally – 15R/15L, 10R/10L and 5R/5L

Kettle bell swings – American (53/35lb) 

  Rest 2:00 

2:00 AMRAP 

Handstand push ups / hand release push ups

*Score is total time to complete WOD + total Handstand push ups / Hand release push ups. 

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

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