WOD NOTES
Some mixed modal 6 minute intervals.
Move quickly and efficiently through both pieces.
Fitness
10 minutes
KB technique work
6 minute AMRAP
21 Calorie row
15 Kettle bell swings
9 Burpees
Rest 6 minutes
6 minute AMRAP
9 Step ups
12 KB/DB Snatch (6 each)
15 Hollow rocks
Performance
10 minutes
Working on barbell cycling technique.
6 minute AMRAP
12 Power Snatch 75/55
9 Burpee over bar
Rest 6 minutes
6 minute AMRAP
9 Power cleans 95/65
12 box jumps 30/24″
30 Calorie Row
