Saturday WOD – 081614

Sherri

Sherri

WORKOUT OF THE DAY

Fitness
1. Pull-up Development Day 3

2. Teams of 3.
AMRAP 20
10 Rope Climbs
30 Deadlifts (225/155)
90 Double Unders
*Run 400m
*Two athletes begin on the rope, while the third team member sets off for a 400m run. Only one athlete works at a time on the rope or barbell. Once the runner returns from their 400m run they can take the place of one of the original working pair. Repeat.

Performance
1. 20 minutes to establish a 1RM Snatch.

2. 20 minutes to establish a 1RM Clean & Jerk.

3a. 3X8 Bench Press – heaviest possible reps with maximal speed, rest 90 sec.

3b. 3XME Strict C2B Pull-ups – rest 90 sec.

4. Metcon
Teams of 3.
AMRAP 20
10 Rope Climbs
30 Deadlifts (225/155)
90 Double Unders
*Run 400m
*Two athletes begin on the rope, while the third team member sets off for a 400m run. Only one athlete works at a time on the rope or barbell. Once the runner returns from their 400m run they can take the place of one of the original working pair. Repeat.