MAY.11.17

THIS SATURDAY WILL BE OUR MOTHERS DAY WOD! Bring in your mom or loved one to get a great partner WOD in at 9am!!

CF WOD:

Strength 3 rounds:

Power Snatch x3 @65%

-Increasing each rd 

Snatch Balance x 3 @80%

Snatch High Pull x 3 @80%

(*if athlete uncomfortable with snatch stay within 50-70% to work on tech)

===

CHOOSE one or the other:

ARMS 

Complete 3 sets

3 sets of 8-12 reps

Each sets you should FAIL in the 8-12 range.

“4 count lower” on 1a-2b.

90 sec rest between supersets:

1a. Barbell Skull Crushers

1b. Barbell Curls

——–

2a. Alternate Dumbbell Hammer Curls

2b. Dumbbell Skull Crushers

=== or ===

Lite EMOM 3

16 min EMOM:

Even – 12 HSPU

Odd – 15/12 cals on rower

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