Tuesday, January 2nd WOD

Skill EMOM 12 (4 sets per skill)

Minute 1:  Wall walks

Minute 2:  Toes to bar

Minute 3:  Box jump overs (must face Box)

Minute 4:  KB Snatch

Have athletes choose a rep scheme they can stick with for each skill, all four rounds. It should be challenging but allow them to maintain excellent technique with adequate rest (:20-:30).


Row conditioning:  On the minute x12 (3 rounds)

Minute 1:  20/15 Calorie row

Minute 2:  17/13 Calorie row

Minute 3:  14/11 Calorie row

Minute 4:  Rest

Categories: WOD

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