WOD 16102015

Friday Snatch Day, I can hear the groans already but the snatch is one of the most rewarding movements we could for our body incorporating strength, power, speed, balance, accuracy, coordination and agility all in one movement. We will be working from the hang position so getting under the bar fast will be the key. If you have trouble with snatching the coaches will give you help and something to work on so even if you hate it, come in because it will be of huge benefit. We also have a nice little finisher to get you huffing and puffing.

Rob

A

Hang Snatch

3-3-3-3-1

B

4 person teams  400m relay race, 1 x 400m per person. Remainder of team does 3 strict pull ups each in a rotation for max reps.

Extra Credit

10 x 200m Sprint

rest 1 minute between efforts

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