Friday August 14th WOD

Warm up:  Partner row/run

Mobility:  Hips and shoulders

Strength:  Power snatch build

Conditioning:  Workout 1.  For time (15 minute time cap)

-21 Power snatch 95/55 (sub 75/35) (sub power cleans for beginners)

-21 Pull ups

-21 Wall balls 20/14lbs, 10/9’

-400m run

-15 Power snatch

-15 Pull ups

-15 Wall balls

-400m run

-9 Power snatch

-9 Pull ups

-9 Wall balls   

Workout 2.  For time (15 minute time cap)

-500m row (men) 350m row (women)

-5, 15ft rope climbs

-500m row (men) 350m row (women)

-3, 15ft rope climbs

-500m row (men) 350m row (women)

-1, 15ft rope climb

Post:  Couch x 2 minutes each side/Foam rol

Nick ProhaskaComment