Wednesday WOD – 101415

Pre-WOD Game Planning

Pre-WOD Game Planning

WORKOUT OF THE DAY

Fitness
1. Power Position Snatch: EMOMx10 – 1 rep, climbing

2. Pause Back Squat – 6×4 AHAP

3a. Glute Ham Raises – 3×8 – rest 60s
3b. Barbell Overhead Carry – 3x200ft – rest 60s

Performance
WEIGHTLIFTING:
1. Hang Clean: EMOMx8 – 1 rep, start at 60%

CLASS:
1. Power Position Snatch: EMOMx10 – 1 rep, climbing

2. Pause Back Squat – 6×4 AHAP

3a. Glute Ham Raises – 3×8 – rest 60s
3b. Axle Bar Overhead Carry – 3x200ft – rest 60s

AFTER CLASS:
1. Recovery Row – 20:00 @120-150bpm