12/15/14 WOD

12/15/14 WOD

Monday 12/15/14

Warm-Up

Row/Run 400m

15-Air Squats

6-Snatch Lands 2”, 4”, 6” (two times through each height)

5-Snatch Drops

5-Snatch Balances

 

WOD

A. snatch start at 60% of 1rm add 10# every 60-90sec until max (Running Clock)

B. 15 MU for time (Rings/Bar) OR 30 CTB Pull Ups

Rest 3mins
+
8 sets 90% effort:
10 wall balls 20/14# 10′ target
6 CTB chin ups
25 DU
rest walk 1min

Notes:
– if you fail a rep do that weight again – if you fail twice terminate the work
– start clock then go for the squats
– focus on breathing while doing all movements

 

1 comment (Add your own)

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