Wednesday September 6th, 2017
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Category: WOD

Wednesday September 6th, 2017

Warm up-

1.) 400m Jogh

2.) Joint Prep

3.) 2 Rounds

10 PVC Pass Throughs

10 PVC OHS

Skill-

Every :90 for 12 minutes (8 Sets)

Snatch + OHS x 1 Rep

Sets 1-2 @ 70% of 1RM

Sets 3-4 @ 75%

Sets 5-6 @ 80%

Sets 7-8 @ 85%

Followed By…

Every 3 Mins for 12 Minutes (4 sets)

Front Squat x 5 reps @ 90% of 5RM

WOD-

3 Rounds

1 Min of KB Snatches (right)

1 Min of Wall Balls 20/14

1 Min of KB Snatches (left)

1 Min of Push Ups

1 Min of rest

*Score it total reps

Post Wod-

5 Rounds not for time:

5/5 Single Leg Good Mornings

10 Double Russian KB swings 53/35

20 Hollow Rocks

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