WODs

WOD 3/2/15

8 Minutes of: Shoulder/Hip/Back/Wrist/Ankle Mobility

A- 2 Rounds of: 30 Seconds Each: Double Unders/BTN Snatch Grip Push Press (45/35/15/PVC)/Panda Pull/Good Morning (smooth tempo/don’t race)   -5 Minute Cap

Notes: Move smoothly and deliberately/Ensure proper positioning for each rep/Absolutely no slop!

B- Power Snatch- 8 Minutes To 80% of 1RM + 3 EMOM for 6 Minutes @ 80%

Notes: Base % off of best Snatch

C- For Time: 3 RFT of: 7 Power Snatch (115/75)/21 Double Unders; 3 Minutes Rest + 3 RFT of: 10 Power Clean + Power Jerk (115/75)/10 C2B Pull Up or 3 RFT of: 7 Power Snatch (75/45)/63 Single Unders; 3 Minutes Rest + 3 RFT of: 10 Power Clean + Power Jerk (75/45)/10 Ring Row

Notes: After completing the first 3rft rest 3 minutes exactly then complete second 3rft/Score= Total time to complete all 6 rounds including 3 minute rest.

Post your scores to the Whiteboard.

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