September 16, 2015

REALITY CHECK: Baseline workout

500 m row

40 x squats

30 x sit ups

20 x push ups

10 x pull ups

WOD: 3 rounds,

15 x hang power cleans 

15 x burpees

15 x pull ups 

OLYWOD

SKILL: High Hang Squat Snatch

STRENGTH: Take no more than 10 min to work up to 60-65% of 1 RM

EMOM: 8 minutes – 3 x high hang snatch @ 50%

WOD: 3 rounds,

6 x high hang power snatch @ 50% of 1 RM

8 x tire flips 

10 x high box jumps