9.4.2014

 In Uncategorized, WOD

Warm Up

Row 500m

Then 2 Rounds

  • Dislocates x 10
  • Snatch Grip Push Press x 10
  • OHS x 10

Snatch Progressions

Workout of the Day

A. 5 Sets

  • A1: 1 Power Snatch + 3 OHS
  • A2: Box Jump x 5 @ 13X1
  • A3: Side Bridge x 30-45 seconds per – Rest 60 seconds

B. For time:

  • Row 1000m

Then 3 Rounds of:

  • Double Unders x 30
  • KBS x 20 (53/35)
  • HSPU x 10