Saturday WOD – 072614

WCCF KIds

Lil’ Beasts Summer Health and Fitness Program

WORKOUT OF THE DAY

Fitness
1. Pull-up Development: Day 3

2. 3 rounds for time of:

Run 400m
9 Bar Muscle-Ups
15 KB Thrusters 24/16kg

Performance
1. Snatch Balance: Heavy Single

2. High Hang Snatch: Heavy Single

3. Bench Press: 1X5@40%, 1X3@50%, 1×5 @60%

4. C2B Development: Day 3

5. Metcon
3 rounds for time of:

Run 400m
9 Bar Muscle-Ups
15 KB Thrusters 24/16kg