WOD

Wednesday, September 12th

09/12/2018

 

Warmup:

Team Dynamic

-then-

3x through:

  • 10 Strict Press
  • 10 Good Mornings
  • 10 Front Squats

Strength:

'1 1/4 Back Squats'

I) Review movement and proper technique then...

II) Perform the following rep scheme:

  • 5 @ 50%
  • 3 @ 60%
  • 1 @ 70%
  • 5 @ 60%
  • 3 @ 65%
  • 1 @ 70%

WOD:

For Time:

  • 400m Row
  • 40 KB Snatch (24/16)
  • 40 Abmat Situps
  • 40 KB SDHP (24/16)
  • 40 Pushups
  • 40 KB Clean & Jerk (24/16)

*15 min Time Cap

*KB Clean & Jerks are to be done from the Hang position!