WOD NOTES
Hitting one of our member WODs today…
Fitness
15 minutes
OHS mobility and technique work
“Jess”
10-9-8-7-6-5-4-3-2-1
Burpees
Air Squats
Pull ups
Performance
15 minutes
Work up to heavy triple OHS (from rack)
10-9-8-7-6-5-4-3-2-1
OHS 95/65
CTB
Sport
Power Snatch + Hang Power Snatch complexes
Wave one = Up to 80% for 2 singles
Wave two = 50% – 90% 2 singles
HBBS
5 @77.5%
4 @82.5%
3 @87.5%
2 @92.5%
1 @97.5%
5 @70%
4 sets
Pendlay Row x 6 – 8
Bench press x 10 – 12
Rest 3 minutes
