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Emily’s Holiday WOD

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Valkyrie Strength and Conditioning – Group Class

Metcon

“Follow Your Heart” (Time)

For Time, complete in any order:

20 Cleans (barbell, may be power or squat)

40 Friendly Renegade Rows (Pushup + Row R + Row L)

60 Burpees to Plate

80 Single Arm Hang DB Snatch (R/L = 2, may alternate or do sets)

100 Double Unders

*25 Minute Cap*
*Athletes choose barbell and DB weights, use the same weight for the renegade rows/snatches.

*Athletes may break up the reps and complete in any order.




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