Sunday 1/5/2014 WOD
Warm up
W a PVC pipe
3 sets of
10 Pass Throughs
10 muscle snatches
10 over Head squats
10 Duck walks
10 Sots presses
10 Snatch Balance
10 Hang Snatches
Strength/Skill
Snatch EMOTM for 7 Mins
5 Hang Power Snatches @70% of 1 RM or (95/65)
Training (Met-Con)
“Spicey Meatball”
20 Min EMOM
Odd Min 20 Double Unders
Even Min 15 Wall Balls (20/14)
Scale options:
DU: NO SINGLES! Do Not Exceed more than 5 attempts
Progression 2 singles 1 attempt. Singles do not count.
Scale weight on ball that will allow you to reach (10ft/9ft)
2014 01 04