1/16 WOD

Quads

warm up – 800 meter run

4-way stretches

skillwork – PVC/Bar snatch breakdown

WOD – 4 – 4min AMRAP

1 min rest between sets

1. 6 snatches   115/75

12 pull ups

2. 4 thrusters

100 meter sprints

3. 8 kb swings 32/24

16 GHD

4. 2 OH squats

10 HR push ups

Jan Challenge – 1 min plank hold

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