12/6/12 WOD

Main WODs:

Strength: 7×1 3-Position Snatch

  • 3 positions are from the high hang, just above the knee and from the floor
  • Only increase the weight if you stick all three positions. 

WOD:  21-15-9

  • Thruster
  • Bar facing Burpee

Beginner’s WOD’s: 

Strength/Skill:

  • Kipping Pull-up practice
  • Muscle Snatches

WOD: 15-12-9

  • Wall Balls
  • Pull ups (ring rows, jumping or banded, or kipping if you got it)

 

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