15min Build-up to a Heavy Snatch and Prep for WOD
Main Site New Benchmark WOD “Ingrid”
10 Rounds For Time: (20min cap)
3 Snatch 135/95 MRX 95/65
3 Over Bar Burpees
Core & Snatch Development
30 Right Knee to Left Elbow Plank Tucks
30 Barbell or PVC Sotts Press (snatch grip)
30 Left Knee to Right Elbow Plank Tucks
30 KB/DB One Arm Dead Snatch (from floor)
CFHSV Running & Endurance WOD:
800m run, rest 1 minute
4 x 200m sprint, rest 30 seconds between efforts
rest 2 minutes
1 mile run
rest 2 minutes
800m run, rest 1 minute
4 x 200m sprint, rest 30 seconds between efforts
