A huge thank you to all the REBELS that have supported the REBEL system, fitness program and community this year. 2016 has been our strongest year yet.
All the best in 2017
WOD NOTES
Team has: one rower, one med ball, one barbell and one box.
All 4 team members start behind the rower.
3-2-1-GO and the first member starts rowing and then moves onto the wall balls…
Conga line format today.
Teams of 4,
2016 m row
200 wall balls
2016 lbs Dead lift ea
16 burpee box jumps ea
200 DU
2016 m row
Sport
Halting Snatch DL + Snatch
4 sets
Keep it light, strong position off the floor
5 sets
Snatch + OHS (1+2)
Lets dial in some technical issues we’ve seen over the last cycle.
Speed and position are key today.
Deficit Snatch grip Dead lifts
4 x 3 @110%
Press in Split jerk stance
3 sets x 5 reps AHAP
