WOD NOTES
How many reps can you perform in 60 seconds?
Fitness and Performance
5 sets
60 seconds Rowing calories
30 seconds Rest
60 seconds one arm KB swings or KB snatches
30 seconds Rest
60 seconds DU
30 seconds Rest
60 seconds Plank
30 seconds Rest
Sport
AHAP
Segmental Snatch @knee + OHS
Then… 2 back off sets @90-85%
5 sets
Power Jerk Doubles
Jerk Recoveries
5 x 3 AHAP
Build up to
3 RM Front Squat
Gymnastics strength/endurance
30 False grip ring pull up for time
