WOD Blog
 | Mon, Oct 10 2016 |  |
Snatch/Run/Burpees/Wall Ball
(Time)
Olympic Lifting:
Paused 3 Position Snatch
Hi-Hang/Power Position - Hang/Knee - Low-Hang/2' From Floor
1X1@50%, 1X1@65%, 1X1@75%
- rest 60-90 sec. between all sets
WOD:
With a running clock...
1) 3X400m Run (first set should be around 90-95% effort - the goal for the following sets is to match the first)
Rest 1:00 after each round - begin #2 after final 1:00 rest...
2) For time:
50 6' Target Burpee
50 Wall Ball Situps
50 Wall Balls 20/14#
(up to age 49 / male 10'/20# female 10' /14#)
(50-59/ male 10'/14# female 9'/10#)
25 MINUTE TIME CAP
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