Wednesday 5-21-14

Posted | 52 comments



Warm Up:

Find a 1 Rep Max Hang Squat Snatch


Hang Squat Snatch


As Many Reps as Possible in 8 Minutes of:
Hang Squat Snatch (95/65)
Box Jump Overs (24′ 20′)

In an Ascending Ladder for 8 Minutes:
1 Hang Squat Snatch, 1 Box Jump Over, 2, 2, 3, 3, etc.

ONE Nation Competitors:

Regional Practice WODS and Skills

After Bash:

For Quality:
Snatch Balance
30 Reps (45/35)

Travel WOD:

As Many Reps as Possible in 8 Minutes of:
One arm alternating Dumbbell Hang Squat Snatches
Object Jump Overs (Find an Object, Jump Over It)

*In an Ascending Ladder for 8 Minutes:
1 Dumbbell Snatch, 1 Jump Over, 2, 2, 3, 3 etc.




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