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05/28/2014 WOD

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Wednesday 05/28/2014

Warm Up:

Do this once with a barbell. 3-5 reps each of:

Shrug
High Pull
Muscle Snatch
Drop Snatch (to Power Position)
Overhead Squat
Sotts Press
Duck Walk (forward and backward)
Hang Snatch from Position 1″

Olympic:

20 Minutes to accomplish:

10-15 reps of Snatch 75-80%

WOD:

For time:

5,4,3,2,1
Deadlift 315,205/275,165/225,135
Parallete HSPU/HSPU/Pike off Box

rest 5 Min

5,4,3,2,1
Clean and Jerk 185,125/135,95/95,75
Bar M.UP /Pull Up & Ring Dip/Ring Row & Box Dip

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