TODAY's WOD – MEMBERS & DROP-INs
KB Snatch Progression
- KB Deadlift x 5
- KB Power Swing x 5
- KB Swing x 10
- SA KB Swing x 5/side
- Top Down KB Snatch Drop x 5/side
- SA KB Snatch x 5/side
Quick and The Dead Protocol
0:00 – 0:30 KB Snatch (Left) x 5
- 0:30 – 1:00 KB Snatch (Right) x 5
- 1:00 – 1:30 KB Snatch (Left) x 5
- 1:30 – 2:00 KB Snatch (Right) x 5
- 2:00 – 3:00 Walk
- 3:00 – 4:00 Squat to Stand x 5
E5MOM for 20 Minutes
- KB Snatch x 10/side
- Assault Bike / Rower x 1 min
*increase cals each round
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