WEDNESDAY // 11.3.2021

CFW WOD

(1) OLYMPIC LIFT
Every 90 sec x 7
2 Hang Power Snatch + 1 Low Hang Power Snatch (below knee)
*Add weight based on form and technique

Note: The focus of the complex is to learn how to coordinate your hip drive relative to the starting position of the bar. Start light and build in weight only if your technique is consistent.

(2) WOD
3 Rounds – For Reps (15 min)
1 min Max RS Medball Throw (Against a wall)
1 min Jumping Alternating Lunges
1 min Max LS Medball Throw (Against a wall)
1 min Lateral Hop over Parallette w/ 180 twist
– 1 min Rest –

Note: The goal of todays workout is to maintain a high intensity pace. Each interval should feel like 9/10 effort.