The last two days saw variations of pushing/pressing (both lower body and upper body) so we see Wednesday’s program shift to a pulling focus with power snatches and chest-to-bar pull-ups. And how about some double unders and a repeating interval sprint format to add skill and intensity following that aerobic piece on Tuesday?


WOD For 12-19-18:

Power Snatch:



FIVE Cycles of 1:30 Work / 1:30 Rest For MAX REPS:

10 Chest-to-Bar Pull-ups

50 Double Unders

MAX REPS Power Snatches @ 95/65 lbs