WODs

CrossFit WOD, 2017/01/27

By January 27, 2017 No Comments
The Wolf is Loose

Warm-up
Warm-up
Coach’s Choice

WOD movement review/ Snatch warm-up

Metcon

EMOM
The Wolf is Loose (AMRAP – Rounds)
24 Minute EMOM:
Min 1 – 12/10 Cal Bike Rx+/ 10/8 Cal Rx
Min 2 – 12/10 Cal Row Rx+/ 10/8 Cal Rx
Min 3 – 12 Wall Balls 20/14#
Min 4 – 6 Power Snatch 96/65# Rx+/ 75/55# Rx

If you fail a round, take the next off then continue for remainder of the workout.
Scaling – Calories, WB weight, Snatch weight

Extra Work
Banded Good Mornings (3 x 10)
Death March (3 x 20m)
3 x 20m, same weight for all 3 sets