Monday, April 18, 2016

Workout of the Day
Strength: Find a heavy single – Snatch with a 3sec pause at the knee + 1 OHS THEN 1×5 Snatch @ 90% (full snatches)

WOD: 12min AMRAP
3 Power Snatch (75/55)
3 Burpees over the bar
6..
6..
9..
9..
(add 3 reps each movement each round)

Accessory: (outside if not raining)
3x400m run
4x200m run
5x100m sprint
*rest as needed between rounds

Post your scores to the Whiteboard.