WOD 6/9/14

WOD 6/9/14



WOD

"Ham Sandwhich"

50 Wall Balls (20/14)

50 Deadlifts (245/165)

50 Wall Balls (20/14)

*Every min on the min (starting at 60 secs) complete 5 burpees


Strength #1 - Snatch

5 x 2

Squat Snatch


Strength #2 - Clean & Jerk

1 Power Clean + 1 Hang Squat Clean + 1 Jerk

*Work up to a max weight set


Strength #3 - Squat

3 x 3 

Front Squats

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Cardio Club (Recommended every day)

2k Row


Core Club (Recommended 3x/wk)

2 Rounds

90 sec Plank

100 Pulse Crunches

30 Oblique Crunches (each side)

30 secs Bicycle

15 sec L-Sit Hold

10 GHD Sit Ups (touch the ground if possible)