Monday WOD – 041816

Happy Anniversary

Happy Anniversary to my Better Half.

WORKOUT OF THE DAY

Fitness
1. Back Squat: 4×10 – add 5-10# to last time – 30X1 Tempo

2. 4 Rounds for time:
Run 400m
10 Hang Power Snatch 95/65

Performance
STRENGTH
1. Back Squat: 4×10 – add 5-10# to last week – 30X1 Tempo

2. Deficit Deadlift (3-4″) 5×6, add 5-10# to last week

METCON
4 Rounds for time:
Run 400m
10 Hang Power Snatch 95/65

GYMNASTICS
6 minutes volume accumulation: Weighted Pull-ups @ 65% 1RM

ACCESSORY
1-arm DB Row: 3×15 per side

ENGINE
8x500m @ RPE 8-9 @/Rest 1:1