12/8/17 – "Candy cane"

Group Warm up 

Group Mobility 


Strength 

Every 2 minutes for 8 sets: 1 Snatch first pull ( 2 second pause above the knee ) + 1 Power snatch *Focus on solid positions. 


WOD ( Workout of the Day ) 

"Candy cane" 

4 – 3 minute rounds.

15 Wall ball shots (20/14lb) 

20 Dumbbell power snatch RX (50/35lb) RX+ (70/45lb) 

*Max double under in time remaining. 

2 minute rest after each round! 

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