09 Jan 15 – WOD

WORKOUT OF THE DAY

A) Barbell skill development
Power snatch

B) Skills Focus
B1) 1 minute AMREP:
Power snatch
Rest 1 minute

B2) 4 minute AMREP:
10 Power snatch 
5 Pull-up 
Rest 2 minutes

B3) 8 minute AMREP:
15 Wall balls (9/6 kg)
10 Power snatch
5 Pull-up

C) Fitness Focus
C1) 1 minute AMREP:
Kettlebell swing
Rest 1 minute

C2) 4 minute AMREP:
10 Kettlebell swing
5 Ring row 
Rest 2 minutes

C3) 8 minute AMREP:
15 Wall balls (9/6 kg)
10 Kettlebell swing
5 Ring row