WOD Wed Dec 19

Warm-up

Row Capacity
Alternating with a partner, row 400/330m @ 1000m pace x 4 rounds

Work

"Play Ball" 
3 Rounds:
10 Power Snatches (115/85) / 16 DB Power Snatches @ 45/30
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

CompTrain

Barbell Cycling
3 Rounds:
10 Power Cleans
10 Front Squats
10 Push Jerks

Round 1: 185/135
Round 2: 155/105
Round 3: 135/95