WOD – Tue, Jan 3
2023_03_01_Lifting (Weight)
EMOM 12
1 Snatch
1 Snatch
Set 1, 2, 3 | 3s pause above floor
Set 4, 5, 6 | 3s pause below knees
Set 7, 8, 9 | | 3s pause in catch
Set 10, 11, 12 | no pause
2023_03_01_WOD (3 Rounds for reps)
every 5 minutes for 3 rounds
10 Wall Balls
10 cal Bike
8 Wall Balls
8 cal Bike
6 Wall Balls
6 cal Bike
10 Wall Balls
10 cal Bike
8 Wall Balls
8 cal Bike
6 Wall Balls
6 cal Bike
Rx: 9 | 6 kg
TimeCap (round): 4 minutes
| try to keep rounds consistent
| start with 60% of your 1RM
| positions are key
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