WOD 12/15/16

Intermediate

Strength:

Power snatch – 7 x 3 @ 80 – 85%

Snatch pull – 3 x 5 (Same weight as above)

ME / Metcon:

Fran –

21-15-9

Thruster

Pullup

Core:

4 Sets –

30 Sec plank

30 Sec rest

Beginner

Strength:

Hang power snatch – 7 x 3 @ 80 – 85%

Snatch pull – 3 x 5 (Same weight as above)

ME / Metcon:

Fran (modified) –

21-15-9

Thruster

Inverted row

Core:

5 Sets –

20 Sec plank

30 Sec rest