WOD

Wednesday, April 4th

04/04/2018

Warmup:

5 minutes Double Under Practice

-then-

3x through:

  • :30s Handstand Hold
  • 7 Wall Balls
  • 7 Hi Hang Snatch
  • 7 Burpees
  • 7 Hollow Rocks

Strength:

'Power Clean & Front Squats'

I) Review both movements and proper technique then...

II) Spend 15 minutes building to a heavy complex of:

  • 1 Power Clean + 1 Front Squat + 1 Power Clean + 1 Front Squat

WOD:

Tabata each of the following for reps:

  • Burpees
  • Power Snatches (75/55)
  • Calorie Row
  • Wall Balls (20/14)

Extra Work:

For Time:

  • 20 Thrusters (95/65)
  • 20 Deadlifts (95/65)
  • 15 Thrusters
  • 15 Deadlifts
  • 10 Thrusters
  • 10 Deadlifts