Wednesday WOD – 101916

Steve

Steve

WORKOUT OF THE DAY

Wellness
1. Power Position Snatch 1-1-1, 4×1

2. 4 Rounds for time:
400m Run
16-12-8-4 Rope Knees to Elbow

Fitness
1. Power Position Snatch 1-1-1, 4×1

2. 4 Rounds for time:
400m Run
8-6-4-2 Rope Climbs, 15′

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
Power Position Snatch 1-1-1, 4×1

METCON
4 Rounds for time:
400m Run
8-6-4-2 Rope Climbs, 15′

ACCESSORY
a. Bent DB Row: 4×6
b. Evil Wheels: 4×10

ENGINE
3 Rounds:
15-12-9 Bike for Calories
200ft KB OH Carry (100ft/side)
Rest 2:00