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04/14/2014 WOD

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Monday 04/14/2014

Warm Up:

Row 1k: easy

Followed by

Set a max set of ring dips/ or sub

2RNFT:

30% of max pullups

16 pistols, alternating/or sub

12 toes to bar (in sets of 3)

Strength/Oly:

Every 90 seconds

Level 1-7×2 Hang Clean from Position 1 + 1 S2OH(light/tech)

Level 2-7×1 2 Pos Clean + 1 Jerk @75%

Level 3- 7×1 2 POS Clean + 1 Jerk Heavy For Day

2 Position clean = Position 2 (hang) Position 3 (Floor)

WOD:

3 MIN AMRAP

10 Cal Row

10 Burpees

Rest walk 5 Min

3 Min AMRAP

Sprint 100M

10 Box Jumps 24/20

Rest walk 5 Min

3 Min AMRAP

3 Power snatches 115/75

15 DU

Scale or Sub as needed to keep intensity high

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