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Thursday’s WOD

 

Snatch Complex

Beginner – 1 Hang Power Snatch + 1 Overhead Squat – light weight
Intermediate* – 1 Pos 1 Snatch + 1 Pos 2 Snatch + 1 Pos 3 Snatch – work up to a heavy yet manageable weight
Advanced – Snatch, find 1 RM

*DO NOT move out of beginner level if unable to achieve a good form full-depth overhead squat

 

 

Mrs. Wright is having a birthday, and she attends the 4.30 class most days. Guess how old she is???

 
WOD – 3 Rounds

36 Seconds at each Station, with 24 seconds of rest/switch time
Hammer Strikes
High Jumps (to a 12″ height)
Slam Balls (50/25)
Burpees
Jumping Squats

OPTIONAL Cash-Out – Practice 2-for-1 Wall Balls, try for 10 consecutive reps – ask your coach!

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