Monday WOD – 120814

Josh

Josh

The SouthCoast Snowdown. Saturday, January 31st, 9am
Facebook event page here: https://www.facebook.com/events/849805538374604/849805541707937/

WCCF Holiday Party and Potluck – Friday, December 12th, 6:00pm SIGN UP FOR FOOD TO BRING ON FB OR AT THE GYM!
RSVP here: https://www.facebook.com/events/366602326835239/

WORKOUT OF THE DAY

Fitness
1. Hang Power Snatch + Power Snatch: Build to a max for the complex

2. AMRAP 15
5 Hang Power Snatch 115/75
10 Push-up
15 Calorie Row

Performance
1. Hang Power Snatch + Power Snatch: Build to a max for the complex

2. Metcon
AMRAP 15
5 Hang Power Snatch 135/95
10 Push-up
15 Calorie Row

3. 3×5 Deadlift – HTLW

4a. 4xME Strict C2B Pullups
4b. 3×12 Weighted Hip Extensions
(sequence ends with your 4th set of C2B)