Wednesday, March 11, 2015

Wednesday, March 11, 2015

DAILY WOD
Strength/Skill
1) Work up to a heavy complex of: Power Snatch + Hang Squat Snatch + Squat Snatch
2) EMOTM for 7: 5 Touch-n-Go Power Snatches

Conditioning
3 Rounds for time:
3 Rope Climbs
30 Air Squats
15 T2B

 

Competitors WOD - 5PM
Begin @ 0:00 - 10:00 for a heavy low hang snatch (below the knees)

Right into, from 10:00 - 20:00:
A heavy 2 rep touch and go Power Clean

Begin @ 25:00
800 meter run
then, 3 Rounds of:
50 Double Unders
30 Pistols
15 HSPU
800 meter run to finish



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