November 14, 2013


E2MOM For 16 Minutes

3 Power Snatch

If you’ve seen this one before try to add a few pounds from last time if it went well.  Start with about 60-65% of your 1RM if you are not sure where to start.  New lifters should start light and work on technique. Move up when your mechanics are sound.   



21-15-9-9-15-21 of
Kettlebell Swings 32/24kg

30 Double Unders after each round. 

Off Ramp WOD

21-15-9-9-15-21 of
Kettlebell Swings 

5 Double Unders or 60 Single Unders after each round

Work on double unders if you can! They are difficult but you just can’t get the same conditioning effect out of single unders.