Saturday WOD – 070216

Jenn

Jenn

HOLIDAY WEEKEND SCHEDULE
Saturday, July 2nd – Regular Schedule
Sunday, July 3rd – CLOSED
Monday, July 4th – 8:30am HERO WOD

WORKOUT OF THE DAY

Fitness
Prep: 4 Rounds
10 Pillar to Plank Press Ups
1:00 Static Side Pillar Hold (alternate sides each round)

Partner WOD
4 rounds for time:
Row 1000m
40 DB Snatch 70/53

Performance
WEIGHTLIFTING:
1. No Hands/No Feet Snatch 1-1-1, 3×1
2. Snatch 80%x3, 85%x2, 90%x1 (x 2)

METCON:
Prep: 4 Rounds
10 Pillar to Plank Press Ups
1:00 Static Side Pillar Hold (alternate sides each round)

Partner WOD
4 rounds for time:
Row 1000m
40 DB Snatch 70/53

ACCESSORY
KB Curl & Press: 5×12