Wednesday WOD – 100516

Timmy

Timmy

WORKOUT OF THE DAY

Wellness
1. Low Power Hang Snatch (Below the knee) 5×1, add 5# to last week’s

2. For time:
500 Single Unders
120 Situps
Partition the reps as needed.

Fitness
1. Low Hang Snatch (Below the knee) 5×1, add 5# to last week’s

2. For time:
200 Double Unders
150 Situps
Partition the reps as needed.

Performance
GYMNASTICS
Pull up Complex – 5 sets of:
Min 1. MAX C2B Pull ups to 30 secs
Min 2. 30 secs of hollow rocks
Min 3. Strict Chin ups
Rest 90 secs

WL
Low Hang Snatch (Below the knee) 5×1, add 5# to last week’s

METCON
For time:
300 Double Unders
150 Situps
Partition the reps as needed.

ACCESSORY
a. Bent DB Row: 3×8
b. Evil Wheels: 3×10