WOD Wed Feb 21

Work

“Hot Sauce”

AMRAP 3
21/15 Calorie Row
21 Lateral Bar Burpees
Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3
18/13 Calorie Row
18 Lateral Bar Burpees
Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3
15/11 Calorie Row
15 Lateral Bar Burpees
Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3
12/9 Calorie Row
12 Lateral Bar Burpees
Max Overhead Squats (135/95)

CompTrain

Drop Snatch + Snatch Balance
6 x 1 + 1 Build to moderate load (warm-up)

Squat Snatch
On the Minute x 9 (3 Rounds)
Minute 1 – 3 Repetitions @ 70%
Minute 2 – 2 Repetitions @ 75%
Minute 3 – 1 Repetition @ 80%