WOD 7/22/14

WOD 7/22/14



*Don't forget to CHECK IN


1. Snatch
EMOM x 15
Min 1: 1 rep @ 30# under your 1RM PR

Min 2: 1 rep @ 25# under your 1RM PR

Min 3: 1 rep @ 20# under your 1RM PR

Min 4: 1 rep @ 15# under your 1RM PR

Min 5: 1 rep @ 10# under your 1RM PR


2. For Time:

M-95lbs/W-65lbs

20 Thrusters
20 Hang Power Clean
20 Push Press
20 OHS
20 Front Squats
20 Push Press

*EMOM complete 5 Burpees (starting at minute 1)
*20 min time cap

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Cardio Club (Recommended every day) 

1000m Row for time

Rest 5 mins

1000m Row but beat your 1st time or you have to redo until you beat it

*Write "CA" next to your name on the board if you completed this for the day


Core Club (Recommended 3x/wk, NOT every day)

Rounds

300m Row

30 secs L-Sit

10 GHD Sit-Ups

50 Pulse Crunches w/ legs in air

*Write "CO" next to your name on the board if you completed this for the day