WoD for December 3rd, 2013

Day 72 of the CFD Burpee Challenge

Warm up: Burgener (Power Snatch)

Strength: 3 x 15 SDHP; Rest exactly 2 minutes between sets. Heavy, but perfect. Not noted on board. Keep elbows high!

WoD: 8’ AMRAP Upward ladder of Power Snatches
1 Power Snatch
5 Burpees
2 Power Snatch
5 Burpees

Continue doing one more snatch every round, but keep the burpees at 5 constantly every round.

Score = total # of power snatches * weight used.

MOB: Roll Posterior Chain

Coach’s Tip: Choose your weight wisely. You cannot change your weight during the WoD!

Leave a Reply

Your email address will not be published. Required fields are marked *