March 28, 2016

 In W.O.D.

Warm up:

3min Row or 400 m run

8 OHS Pvc-Bar

8 Pwr Snatch Pvc-Bar

8 Box jumps 24”/20”

x2

 

Strength:

Snatch Balance 2-2-2-2 betw 65%-70% of 1RM Snatch

15 min to hvy snatch max for the day

 

WOD:

10 Box Jumps 30”/24”

5/5 one arm shoulder 2 OH w/DB 50#/30#

5 Strict Chin ups

4 rds for time

 

Cool Down:

5 ring dips + 10 GHD sit ups

3rds NFT

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