“NO AND THEN!” WOD 10/3/17

WARM UP:

400 M. Run or Row

10 Swimmers

10 Wall Slides 

10 Wall Facing OHS 

2 Rounds 

10 Pass Throughs 

10 Good Mornings 

10 OHS

10 Snatch Extensions

10 Snatch Pulls

Then:

Mobility 

SKILL:

3 Rounds

8 BB Rows w/ Rope

8e Landmine Presses

8 Loaded BB Roll Outs

LIFT:

EMOM 10 (Take from 1RM Snatch)

MIN. 1-4 = 1 Full Snatch + 2 OHS @ 75%

MIN. 5-7 = 1 Full Snatch + 2 OHS @ 80%

MIN. 8-10 = 1 Full Snatch + 1 OHS @ 85%

WOD:

“NO AND THEN!”

For Time:

65/55 Cal. Row

*EMOM 3 Power Snatch (115/75) (95/65) (75/55) (65/45)

**Start on the rower.