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