WOD Tues 12-6-16


Snatch Grip deadlift 5x3 (build up and work slow progression)
A. Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
8 DL (275/225) (225/185) (185/145)
8 Toes to bar
8 Bar Facing Burpees
(Scaling Options)
Knees to Chest, V-ups
B. Accessory Work
Sled Push
5x50m (Heavy)
– rest as needed between sets


Warm up with lots of Plyo and Agility
Tabata (8 rounds, 20s work 10s rest)
Mountain Climbers
OH Plate Lunge (challenge them to heavier weight)
Dumbbell press/push press (light weight)

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