700 E Elm Ave, Suite A
La Grange, IL 60525
(312) 666-7317

WOD 06/01/17

WARM-UP
15 minute warm-up (shoulders and get ready for and teach overhead squat/snatch)

STRENGTH/WOD
Strength/skill:
1) 7 minute EMOM of
1 snatch + 3 overhead squat, sub= 3-5 Power snatch depending on weight
2) Every other minute on the minute (every 2 minutes) 12-16 depending on time 12=3 of each 16=4 of each
minutes 0-2 Sled sprint as heavy as possible
minutes 2-4 Rope climb x 3

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