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Wednesday 9-30-15 WOD

29
Sep

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