WOD 8OCT14

Triple WOD Wednesday
Warm Up: 400m Run “then” 2 RDs of: 30 sec. handstand hold, 10-pass throughs, 10-OHS 45/35lbs, sampson stretch
Strength: Snatch Work 20-25min.

WOD#1: 2min max effort
Hang Squat Snatch 75/55 lbs

2min rest

WOD#2: TABATA
20sec. of Work 10sec. of Rest. 8 RDs
OHS 95/65 lbs (Rest in the back rack if you dare) 😉 6 per round is impressive 😉

Rest as needed.

WOD#3:
1 Round Max effort Pull-ups without coming
off the bar. Once you drop off you’re done.