“POWER CRUNCH” WOD 3/21/17

WARM UP:

400 M. Row or Run

10 Y’s, T’s, & W’s

10 Reverse Flys

2 Rounds

10 Pass Throughs

10 Good Mornings

10 Snatch Extensions

10 Snatch Pulls

10 OHS

Then:

Mobility

SKILL:

EMOM 8

ADV: 3 Bar Muscle Ups

INT: 5 C2B Pull Ups

BEG: 5 Pull Ups

LIFT:

Hang Snatch

10 x 1

*Work to a heavy single.

WOD:

“POWER CRUNCH”

10-9-8-7-6-5-4-3-2-1

Power Snatch (115/75) (95/65) (75/55) (65/45)

*After each round perform 1 round of Cindy:

5 Pull Ups

10 Push Ups

15 Air Squats

POST WOD:

2 Rounds

10 Y’s, T’s, & W’s

10 Reverse Flys

10 Face Pulls