Wednesday 9-30-15 WOD

Fitness	Performance
4 Sets not for time of:	On the Minute for 5 Minutes
3 Snatches	Muscle Snatch 50%/3, 55%/3, 60%/3×2
8 RDL’s	Then on the minute for 5 minutes
	Power Cl Blocks above knee 65%/2×5
Then AMRAP in 10 Minutes of:	Then Every 2 Minutes for 8 Minutes
5 Thrusters	6 Front Squats
5 Chest to Bar	Then AMRAP in 10 Minutes of
10 Box Jumps	5 Overhead Squats 44/30kg
6 Thrusters	5 Toes to Bar
6 Chest to Bar	7 Overhead Squats
12 Box Jumps	7 Toes to Bar
7 Thrusters	9 Overhead Squats
7 Chest to Bar	9 Toes to Bar
14 Box Jumps	…
….	Then Not for Time
	GHR 12,12,12
	Rear Delt Raise 15,15,15

Fitness