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WOD – Monday, January 16, 2012


WOD – Monday, January 16, 2012

Warm-up: Run 400m, 10 Kb snatch each arm, 10 pull-ups, 10 air squats, 10 back extensions, 30 second Samson stretch

Strength: Clean Pull – use 50% of your 1RM deadlift and perform 1 rep at maximum speed every 30 seconds for a total of 12 reps.


21,15,9 perform these reps on Kb snatch for each arm.

KB Snatch 1Pood/20 lbs –

CTB Pull-ups

Post weight & time to comments.

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