December 21, 2013




AMRAP in 20 Minutes of 

400M Run
15 Pull-Ups
5 Squat Snatch 135/95lbs

Off Ramp WOD

AMRAP 15-20 Minutes

400M Run
15 Pull-Ups
10 Hang Squat Snatch 45/35lbs

Start with an empty barbell and perform a hang power snatch+overhead squat.   Work on riding the bar down into a full squat with arms externally rotated and knees tracking over feet.  Add weight only if your mechanics are sound.