Only 7 Days until WoD on the ROD 2016 is back!!!
If you aren't participating still try to get up to the Rooftop to cheer on your mates!
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WoD - "Snatchin' Away"
Complete As Many Rounds/Reps As Possible in 7 Minutes of:
30 Double Unders
10 Hang Power Snatch (42.5 / 30 kg)
REST 3 MINS then....
Complete As Many Rounds/Reps As Possible in 7 Minutes of:
30 Double Unders
10 Single Arm Dumbbell Snatch, alternating (20 / 15 kg)
REST 5 MINS then....
In 7 Minutes Find a Heavy 2-Reps of:
Hang Power Snatch
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- Scale the barbell at the first AMRAP to go 2-3 rounds unbroken at least.
- In the last section the 2 reps need to be consecutive to count. You can't out the bar down between the reps.
- Scale as needed.
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.Post both AMRAP scores & HPSn 2RM to Beyond The Whiteboard.
Some throwback footage of a few CF Games athletes hitting heavy Hang Power Snatches
