Tuesday WOD – 082614

Run!

Run!

WORKOUT OF THE DAY

Fitness
1. Back Squat: 3×3 Across (try to add #5 to what you did on 8/8/14)

2. 3 rounds for time of:

Run 400m
20 Ring Dips
20 KB OHS 24/16kg (1kb – 10L/10R)

Performance
1. 3 Position Snatch (Floor, Hang, Power Position – do not drop bar): Max for the complex – 1X1@95%, 1X1@90%

2. Back Squat: 3×3 @85%

3. Metcon
3 rounds for time of:

Run 400m
20 Ring Dips
20 KB OHS 24/16kg (1kb – 10L/10R)

4. HSPU Development Day 1

5. 3×5 Banded GHR