Wednesday WOD – 101216

Ron

Ron

WORKOUT OF THE DAY

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

2. For time:
800m run
8 power snatches
400m run
12 power snatches
200m run
16 power snatches

P: 135/95 F: 115/75 W: 95/65

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

2. For time:
800m run
8 power snatches
400m run
12 power snatches
200m run
16 power snatches

P: 135/95 F: 115/75 W: 95/65

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:
800m run
8 power snatches
400m run
12 power snatches
200m run
16 power snatches

P: 135/95 F: 115/75 W: 95/65

ACCESSORY
a. Bent DB Row: 3×8
b. Evil Wheels: 3×12