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June 16, 2017

Row 500m

Group Dynamic

Strength/Skill: Snatch
Spend 20 mins on technique and load. Take your time between lifts and focus on body positioning
and speed. Full squat is recommended.

WOD: 16 mins
4 mins complete:
2 Rounds:
12 Overhead Squats (75/55)
12 Toe 2 Bar
If you complete the above, add 4 mins and continue:
2 Rounds:
10 Overhead Squats (95/65)
12 Toe 2 Bar
If you complete the above, add 4 mins and continue:
2 Rounds:
8 Overhead Squats (115/80)
12 Toe 2 Bar
If you complete the above, add 4 mins and continue:
2 Rounds:
6 Overhead Squats (135/95)
12 Toe 2 Bar

*Each couplet has to be completed within the 4 mins alotted. If you complete the first 2 rounds in 2 mins then you have 6 mins to complete the next 2 rounds. The faster you go the more time you add to the next couplet.

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