12.13.16. WOD
December 12, 2016
12.15.16. WOD
December 14, 2016

12.14.16. WOD

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1) Hang Power Snatch: 6 x 3 @65-70%. Rest 90s.
– Adv: 70% for all sets.
– Pause at hang for 1 ct
– Int: Add weight only if form permits
– Beg: Work technique with light weight
2) DB or KB Side Bends: 3 x 15 ea. Rest 60s.

————-

3 Rounds for time: 
20 S20H (115, 75)
25/15 Cal Assault Bike
17 min Cap

————
Rx+:(10/8 Ring Muscle-ups)
L3: (95, 65)
L2: (75, 55)
L1: (65, 35)

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