Saturday’s WOD – December 26th

DAY SIX/ SATURDAY
Warm-up:
1 Mountain Run
Mobility & Dynamics
Trainers Standard
Skill:
Burgener

*Advance/Intermediate – add weight or empty bar/ Beginner – PVC pipe

Trainers * Go over movements with weighted bar. make sure weight is good, and form and technique will not be compromised during WOD.

*Not a partner WOD

CAT ONE:
For time:
Run, 800 m
20 Hang Squat Snatches 135/95#
Run, 800 m
20 Squat Snatch (Mid Thigh)s 135/95#
Run, 800 m
20 Squat Snatches 135/95#

CAT TWO:
For time:
Run, 800 m
20 Hang Squat Snatches 115/80#
Run, 800 m
20 Squat Snatch (Mid Thigh)s 115/80#
Run, 800 m
20 Squat Snatches 115/80#

CAT THREE:
For time:
Run, 800 m
20 Hang Squat Snatches 95/65#
Run, 800 m
20 Squat Snatch (Mid Thigh)s 95/65#
Run, 800 m
20 Squat Snatches 95/65#

CAT FOUR:
For time:
Run, 400 m
15 Hang Squat Snatches 65/45#
Run, 400 m
15 Squat Snatch (Mid Thigh)s 65/45#
Run, 400 m
15 Squat Snatches 65/45#