Wednesday 11/30/16

Warm-up:
500 Meter Row
3 Rounds
10 Pull-ups
10 Sit-ups
10 Squats

WOD:
Strength:
EMOMX12
1 Power Snatch + 2 Hang Power Snatch
*Increase weight 2-3 times but not each set

Tabata (8 Rounds of Each with 1 min rest between the 2 movements)
KB Clean - Rotating arms each round but holding the KB In the rack position during the 10 second rest period.

Goblet Squat - holding onto KB during rest 

POST WOD:
5 Min. AMRAP
1 Broad Jump
1 Inch Worm (no push-up)
4 Plank Shoulder Taps
1 Push-up
1 Inch Worm (back to starting position)