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04/16/2014 WOD

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Wednesday 04/16/2014

Warm Up:

EMOM X 8 (every minute rotate)

A. Row 150 Meters

B. 20 Double Unders

C. 35% of Max HSPU (or sub)

D. 35% of Max M.ups (or sub)

Strength:

Every 90 seconds : Snatch

Level 1-7×2 Snatch from Position 1(Light/Tech)

Level 2-7×1 2 POS Snatch @75%

Level 3-7×1 2 POS Snatch @ Heavy For Day

2 Position Snatch = Position 2 and 3 (hang, floor)

WOD:

“Jackie”

1,000m Row

50 Thrusters, 45lb

30 Pull ups

Level 1

500m Row

25 Thrusters 35/25

15 Ring Row/Banded Pull Ups

Level 2

Banded Pull ups as needed

Level 3

As stated

 

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