180815 - “Hellacious”

Warm up:

Cardio

Barbell Warm up

Power Snatch Breakdown

WOD: For time

Rx:

400M Run

21 Power Snatch (75/55)

21 Pull-ups

300M Run

15 Power Snatch (75/55)

15 Pull-ups

200M Run

9 Power Snatch (75/55)

9 Pull-ups

Scaled:

KB Swings (25/15)

Ring Rows

Sport:

Power Snatch (115/75)

C2B Pull-ups

Posterior Cash-out:

Glute Ham Raise

Bent Over Rows

Chin-ups

Mobility:

Ham Pole

Lat Pole