1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

1.16.15 Friday WOD

January 15, 2015

DSC_0475

Warm up

800m row then,

3×8 PVC Raises

2×1:00 Arch Hold with PVC

2×1:00 Hollow Hold with PVC

4×8 Arch to Hollow Swings + One Kipping Pull-Up in the same rhythm as your swings

 

BBG:

Alternating EMOM for 10:00-

-3 Hang Cleans (from power position – UB is the preference, but drops are acceptable) – begin at 60% of 1RM Clean and add load with each set (try to go up from last week)

-10 Box Jumps 24/20″

 

WOD:

14:00 to complete:

75 Double Unders

20 Snatches 65/45#

50 Double Unders

20 Snatches 80/55#

25 Double Unders

20 Snatches 95/65#

15 Double Unders

AMRAP Snatches 115/85#

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