WOD 02.01.2017 Wednesday

Weightlifting

Power Snatch – 10 min EMOM
Build to as heavy as possible

Performance Metcon 1

Randy (Time)
For Time:

  • 75 Power Snatches, 75/55#
  • 6:00 time cap

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

GPP Metcon 1

Every 15″ for 4′:

  • 2 Power Snatch (60%)

5 min rest

Metcon 2

For time:

  • 75 Burpees to 6″ target
  • 8:00 time cap
Core Conditioning

Durante Core
4 rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • :10 Hollow Hold

* Rest :60 b/t rounds