WEDNESDAY

 

 

Strength Development:

Squat Snatch 

 

8 Minute EMOM

 

·    2 snatches/minute

·    Focus on technique

·    Squat depth

·    Build on last time

 

Firefighter Hero WOD

 

“Neil Leavy”

 

Neil Leavy FDNY

 

Engine 217

 

KILLED 11/09/2001

 

For Time:

 

20 minute CAP

 

·    10 Power Snatches (RX 61/42½ Kg)

·    30 Toes-to-Bar

·    10 Squat Cleans (RX 61/42½ Kg)

·    30 Box Jumps (RX 24”/20”)

·    10 Thrusters (RX 61/42½ Kg)

·    30 Burpees

 

Then:

If Time permits:

 

·   1 mile run OR;

·   100 Calories on a machine