WOD 8/1/14

WOD 8/1/14




*Don't forget to CHECK IN


1. Snatch Complex

5 x 3 Quick Single Power Snatches + 3 Snatch Grip Push Press from behind the neck


2. Squats

5 x 3 Front Squats, across
 


3. Pull Ups

3 x 20 Unbroken C2B Pull Ups, 

 

4. For Time:

21 Front Squats (135/95)

21 KBS (70/55)

400m Run

15 Front Squats (135/95)

15 KBS (70/55)

400m Run

9 Front Squats (135/95)

9 KBS (70/55)

400m Run

 

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Cardio Club (Recommended every day) 

EMOM x 12

Even Min: 12 cal Ski Erg

Odd Min: 25 DU (2:1 SU)

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


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

300 Strict Sit Ups w/ feet anchored down with weight (hands on ears the whole time)

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