Friday February 5, 2016

(Competition / Phosphogenic 1-10 sec)

Warm-up (15 min)

SOD 

EMOM on the 90 sec for 9 min of: Hang Power Snatch ( ^ wt each round) (w/warm-up = 16 min)

WOD 

15 sec of all effort for with 75 sec rest (1.5 min per round for 10 rounds) (15 min total)

Rounds 1, 3, 5, 7, and 9 = Push-ups
Rounds 2, 4, 6, 8, 10 = Pull-ups (Mod w/ Ring Rows)

(Score for WOD is total number of reps combined for both movements)