Wednesday March 28th, 2018
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Category: WOD

Wednesday March 28th, 2018

Warm up-

100m Run

25 air squats

100m Run

10 push-ups

100m Run

10 Good mornings (no weight with air)

100m Run

10 Burpees

Followed by…

(Use an empty bar except for the pass throughs)

5  pass throughs (use a pvc)

5 Dip and drive

5 Elbows high

5 High hang muscle snatch

5 Hang muscle snatch

5 Muscle snatch

5 Drop snatch

5 Power snatch


EMOM x 8

2 Power Snatch

*Build or pick one weight and stick with it

WOD- 10 Min Cap

7 rounds for time:

3 Power snatch 135/95

9 Push-ups

18 Air squats

Post WOD-

3 Sets

1 Pull Over

3 BMU’s

1 Pull Over

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