Workout of the Day

WOD 19.09.2020

Warm Up:
Power Snatch Tekkers (PVC)

Empty Barbell:
7/10 Calories or Run 100m
5 Power Snatches
20 Single Unders or Double Unders
x 3

Kit Set-Up & Movement Practice

WOD:
a)
5 Rounds for Max Reps of:

In 2 Minutes:
Row, Ski or Bike 12/15 Calories or Run 200m
10 Power Snatches @ 30/40kg

In remaining time AMRAP:
Double Unders

Rest 1 Minute Between Rounds

* Scale CALORIES by 3, DISTANCE by 50m & WEIGHT as needed

(should have at least 20 Seconds left for Double Unders)

* Scale DUs for Single Unders

Rest 3 Minutes

b)
Hold Left Side Plank for 2:30

Rest 30 Seconds

Hold Right Side Plank for 2:30

* Hold for as long as you can, rest only when needed, get back in as soon as you can!

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