WOD NOTES
Back to our regular Saturday team WOD’s…
Our team workout will work in stations.
Partners will rotate stations when rower is finished.
Fitness and Performance
15 minutes
Working Snatch technique
Or
Snatch doubles w/ pause @knee
Up to 75%
Teams of 3,
15 minute AMRAP
Station one:
10 Step ups
5 Pull ups
Station two:
5 Burpees
10 GTOH w/DB -alt
Station three:
400 m row
Sport
Dynamic prep
Indian clubs x 20
Band pull aparts x 15
Hip flexor release x 60 sec
Russian baby makers x 60 sec
Clean w/pause at knee
Work up to 1 RM
Snatch w/pause at knee
Work up to 1 RM
