WOD 3 October, 2014

October 6, 2014

Midline:

4 Minutes of Standard Plank (5 Minute Clock rest as required).

 

Strength/Skill:

Power Snatch 3x3x3x3x3 (work to baseline 3 rep max). 

 

WOD:

Every Minute on the Minute (EMOM) for 16 minutes:

Even minutes: Power Snatch (95#)

Odd minutes: Box Jumps (24#)

To acheive rx'd perform 8 of each movement. For new folks a number between 3-8 will be decided between you and a coach. Once your number is picked you will stick with it for the duration. 

 

 

 

 

 

 

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Midline:

30 KB Side Bends

 

Strength:

Front Squat 

Grey: 8x3x3x3x3x3(80%)x3(80%)

Orange: Work to heavy single. Max reps at 57.5% (no more than 2...

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