Wednesday July 15th WOD

Warm up:  500m row + 2x10 lateral lunges, ring rows and PVC work

Strength:  Snatch Complex

-Snatch

-Snatch balance

-OHS

Bench:  5x50, 5x80, Max reps at 90%

Conditioning:  For time

15 Snatch-grip deadlift 255/155 (sub 185/115, 135/85)

15 C2B Pull ups (sub regular pull ups, banded or unbanded)

15 Ring dips (sub bar dips or push ups)

10 Snatch-grip deadlift

10 C2B Pull ups

10 Ring dips

5 Snatch-grip deadlift

5 C2B Pull ups

5 Ring dips

Finisher:  300 yard sprint  (performed as six, 50 yard sprints)

Nick ProhaskaComment