Friday WOD – 042415

Jenn

Jenn getting after it during Weightlifting Wednesday!

WORKOUT OF THE DAY

Fitness
1. Power Snatch – Build to a heavy 3, TNG

2. 3 Rounds for time:
12 Strict Pull-ups
16 Alternating DB Snatch 70/50
20 Burpees

Performance
1. Power Snatch-9×3 at 70%, EMOM, TNG

2. Bench – up to 75% for AMRAP

3. Weighted Pull-ups – 3×10 AHAP – rest 2:00

EXTRA:
4. Weighted Dips – 3×8 AHAP – rest 2:00

5a. Skullcrusher- 4×12 – rest 90s
5b. DB Bicep Curls – 4×12 AHAP – rest 90s
5c. DB Lateral Raises – 4×12 – AHAP – rest 90s