10/21/15

10/21/15

 

 

MAIN WOD
1. “Weightlifting Wednesday”
Every 2:00 for 10 Rounds:
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat

2. “Core Cashout”
4 Rounds (12 mins total):
Minute 1 – 15 Abmat Sit-Ups
Minute 2 – 15 Banded Good Mornings
Minute 3 – 30 Second Overhead Squat Hold (45/35)

LEVEL III
1. “Weightlifting Wednesday”
Every 2:00 for 10 Rounds:
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat

2. Conditioning
For Time:
50′ OH Walking Lunge, (III-175/125, II-145/105, I-120/85)
25 C2B Pull ups
50′ Front Rack Walking Lunge, (Same weight)
25 C2B
50′ Back Rack Walking Lunge, (Same weight)
25 C2B
*50' is wall to wall

**Weight CAN be taken from rack