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