Monday 8-15-2016

 In WOD

 

 

Warm Up:  Complete 5 Minute AMRAP

5 Pull Ups

20 Double Unders

10 Air Squats

5 Burpees

Weightlifting:  Snatch Balance

Warm up with unloaded bar and build to 75%

8 X 1 Starting @ 75% and increasing each round

Strength:  Power Cleans

1 X 3 @ 80%

2 X 2 @85%

3  X 1 @ 90%

WOD:  “12.5”

7 Minute AMRAP

3 Chest to Bar Pull Ups

3 Thrusters (100/65)

6 Chest to Bar Pull Ups

6 Thrusters

9 Chest to Bar Pull Ups

9 Thrusters

*Continue to increase reps in multiple of three until you or the time expires!

 

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