Tuesday WOD – 051314

Women's Scaled

1st and 3rd! Home field advantage? I swear I didn’t give them any special treatment. Our girls are just good at competitive exercising!

WORKOUT OF THE DAY

Fitness
1. Strict Press: 1X3@70%, 1X3@80%, 1xMax Effort@90%, rest as needed

2. Metcon
10 minute AMRAP of:

20 KB Swings 24/16kg
20 KB Ground to Overhead (10 each arm) 24/16kg
20 Shoulder Touches**
20 KB 20″ Step-ups 24/16kg

**If you can Handstand Walk, complete a 50′ Handstand Walk instead

Performance
1. Mid Hang Power Snatch: Work to a 3rm

2. Strict Press: 1X3@70%, 1X3@80%, 1xMax Effort@90%, rest as needed

3A. 3XME Strict Pull-Ups – rest 90 sec.
3B. 3X10 Weighted Sit-Ups, AHAP- rest 90 sec. (Put feet through heavy Dumbells and hold a third Dumbell to the top of your head)

4. Metcon
10 minute AMRAP of:

200′ Shuttle Run (50′ sections)
20 DB (two dumbells) Ground to Overhead 50/35#
50′ HS Walk
20 DB Burpee 20″ Box Overs 50/35#