WOD 12/29/17

Intermediate

Strength:

Power snatch –

7 x 3

Core:

4 Rounds –

8 Hollow body rocks

6 Hip dips / side

Metabolic conditioning:

40 Box jump overs

80 Sit-ups

120 Kettlebell swings

*Complete a 60ft bear crawl every 90 sec

Beginner

Strength:

Muscle snatch –

7 x 3

Core:

4 Rounds –

8 Hollow body rocks

6 Hip dips / side

Metabolic conditioning:

30 Box jump overs

60 Sit-ups

90 Kettlebell swings

*Complete a 30ft bear crawl every 90 sec