“Girl WOD Thursday”, February 9th 2017

VOD

However, as it is written: “What no eye has seen, what no ear has heard, and what no human mind has conceived”— the things God has prepared for those who love him—

1 Corinthians 2:9 NIV

Strength (20 min)

Snatch Work

Option 1 

Work to Heavy snatch for the day (No more than 2 fails today)
then do 10 perfect reps at 85-95%

Option 2 

3 Position Hang Snatch (3 total snatches)
(Mid-thigh hang + Knee hang + Low Hang below knee)

Accumulate 15-20 sets at any load during the 20 min

WOD

“Amanda”

9-7-5

Muscle Ups

Snatches (Squat) 95/135

Scaled

9 – 7 – 5

Chest to Bar Pull Ups
Ring Dips
Snatches  (choose weight)

Machine

AMRAP 7 min

5 Strict Ring rows
5/5 DB Snatches
10 Reverse Lunges
1 Man Maker