Please check the social medias and/or mindbody for the latest updates on any schedule changes that may occur due to the incoming blizzard. As of now, we are on for a regular Wednesday schedule.
With an empty bar or PVC:
4 High hang power snatches (pockets)
4 Hang snatches (1"above knee)
4 Power Snatches (mid-shin)
A. Strength: 3 Position Power Snatch (top down) (20:00)
5 x @70% of 1RM Snatch
1 High hang Power Snatch (pockets) + 1 Hang power snatch (1"above the knee) + 1 Power snatch (floor)
Every 2 minutes x 4 rounds (no rest between rounds)
10 KBs (70/53)
ME Cal Row/Bike
Score is total cals
At 0,2,4,6 minutes athletes will perform 10 KBs and spend the rest of the workout accumulating calories.
Extra Credit: ARMS!
100 Barbell curls (45/35)
100 Banded triceps extensions
When the WOD is anything with max calories.
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