WOD for 9/17/19 Complete 3 sets of 2 Power Snatch + 2 Snatch Balance working up to 60% of your 1RM Snatch. Complete for time: •400m Run •25 Hang Power Snatch #75/115 (M50+ #65/95) •400m Run •50 Pull Ups •150 Double Unders Scaled: Complete for time: •400m Run •30 Alternating Dumbbell Snatch #25/40 •200m Run •50 Ring Rows •200 Single Unders Accessory to be done on your own, before or after class. 3 sets of: •8 Barbell Rollouts (hold the out for 2-3 seconds) •12-18 Banded Face Pulls •10-12 GHD Hip Extension + 20-30 sec Static Hold

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