Wednesday WOD – 062916

Matt

Matt

HOLIDAY WEEKEND SCHEDULE
Saturday, July 2nd – Regular Schedule
Sunday, July 3rd – CLOSED
Monday, July 4th – 8:30am HERO WOD

WORKOUT OF THE DAY

Fitness
1. Snatch Deadlift + Snatch: 2-2-2, 3×2

2. AMRAP 20:
40 Calorie Row
30 Toes-to-Bar
20 Power Snatch, 95#/65#
10 Muscle-Ups

Performance
WEIGHTLIFTING
1. Snatch Deadlift + Snatch: 2-2-2, 3×2
2. Clean from Low Blocks(just below knee) + Jerk: 75%x2, 80%x(2+1), 85%x1 (x 2)

METCON
AMRAP 20:
40 Calories Assault Bike
30 Toes-to-Bar
20 Power Snatch, 95#/65#
10 Muscle-Ups