9th January 2020
WOD WOD, January 10, 2020
Power Hour
BUSHFIRE FUNDRAISER WOD THIS SATURDAY 11th JAN – DETAILS ON FACEBOOK / EMAIL
Warm-up
Snatch Prep 101
Hang Power Snatch (Weight)
E90’s x 7 Sets
4-4-3-3-2-2-2
*Building to 80-85% PS
*No Misses
*HPC if not going overhead
Metcon (Time)
Power Couplet
7 RFT – 12 min cap
15 x WB
3 x HPS
Rx 45/30kg , 9/6kg
Rx + 52.5/35kg
Pacing?
OPTIONS:
HPS : Reduce load / HPC
WB : Reduce load / height / Goblet squat
COOL DOWN
Buddy quad smash to round out the session
