4/11/17 – "The Hitchhiker"

Group Warm up 

Group Mobility 


Strength 

Every 2:00 for 20:00 – 1 hang power snatch + 1 power snatch – Focus on making contact with the power position! build to a moderate load over the ten sets. 


WOD ( Workout of the Day ) 

"The Hitchhiker" 

For time – 13 minute time cap.

60 calorie assault bike 

800m run 

50 push ups 

*All workouts can be scaled on an individual basis. 

EXTRA: 5×10 incline bench press – rest 90 seconds between sets. 

Share