12/26/14 WOD “Jade”

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Mobility:  Shoulder Mobility.


Skill Practice Warm Up: None


Strength Workout: 7 x 1 Power Snatch (7 sets of 1 reps “across,” the same weight for all sets)

Super Set: 7 x 4 Single Arm Ring Row


Metabolic Conditioning Workout: “Jade” 

2 rounds for time. 10 minute time cap (3 Rounds for Performance)

10 Toes 2 Bar

20 Box Jumps or Step Ups (A: 24 inch box, I*: 20 inch box, N: 12 inch box)

Row (Performance: 400m, Athletic*: 350m, Health: 300m)

If you finish 2 rounds in under 5 minutes, do a 3rd round.

Scaling Guide: 7 – 10 minutes

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