Wednesday August 2nd, 2017
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Category: WOD

Wednesday August 2nd, 2017

Warm up-

1.) Joint Prep

2.) Complete 2-3 Rounds of:

50 meter run

1-3 Squat Snatch (building in load each set)

1-3 Squat Cleans (building in load each set)

1-3 Pull-ups, Jumping Pull-ups, or Kip Swings

WOD-

“Rich”

For time:

13 squat snatches (155/105lbs)

Then, 10 rounds of:

10 pull-ups

100-meter sprint

Then, 13 squat cleans (155/105 lbs)

Post WOD-

4 Rounds, Not for Time

6/6 1 Arm Ring Row (3 Sec Lowering Phase)

12 Dumbell Rollbacks (Same Weight as last week)

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