WOD 1/4/17

Intermediate

Strength:

Hang snatch –

6 x 4 @ 65 – 70%

ME / Metcon:

4 Rounds –

45 seconds at each of the following stations

1. Deadlift
2. Lateral box jump
3. Wall ball
4. Squat thrust

* The goal is to accumulate as many reps as possible throughout each round. You will rest 15 seconds between stations.

Beginner

Strength:

Hang power snatch –

6 x 4 @ 65 – 70%

ME / Metcon:

4 Rounds –

45 seconds at each of the following stations

1. Deadlift
2. Lateral box jump
3. Wall ball
4. Squat thrust

* The goal is to accumulate as many reps as possible throughout each round. You will rest 15 seconds between stations.