3/7/17 – "Crash and burn"

Group Warm up 

Group Mobility 


Strength 

EMOTM – 12 minutes, alternating movements. 

1.)  6 – 12 HSPU 

2. ) Hang snatch ( building throughout the sets ) 


WOD ( Workout of the Day ) 

"Crash and burn" 

In 3:00 row 30/25 calories, with the remaining time amrap box jumps (24/20") 

Rest 3:00 

In 3:00 row 30/25 calories, with the remaining time amrap power snatch (95/65lb) 

Rest 3:00 

In 3:00 row 30/25 calories, with the remaining time amrap burpees 

*Score is total reps completed from box jumps, power snatch and burpees. 

* Extra 4 x 15 DB skull crushers – rest 90 seconds 

4 x 10 – 15 GHD sit ups – rest 90 seconds 

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

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