WOD - 12.12.17

Strength: A) 12 Minutes – building as able: 1 - Snatch pull to explode + 1 - Hang snatch (at knees)

 

B) 5 Minute EMOM: 1 Rope Climb (10 Ring rows) + 20 Plate Russian Twists

 

Conditioning:

14 Minute Climb the ladder

100M Run

8 Box Jumps (24/20) 4 Shoulder to Overhead (Bar taken from the ground) (115/75)

100M Run

10 Box Jumps 6 Shoulder to Overhead

100M Run

12 Box Jumps 8 Shoulder to Overhead

etc. adding 2 and 2 to each round