WOD

10.04.19

WARMUP

General & Specific

WEIGHTLIFTING

Thruster from the Ground – 3RM of the Day in 12’

WOD

4’ AMRAP of:

10 Power Snatch @75/55lbs

10 Wall Ball @20/14lbs

– 4’ rest

4’ AMRAP of:

10 Thruster @75/55lbs

10 Lateral Burpees

WARMUP

General & Specific

WEIGHTLIFTING

Thruster from the Ground – 3RM of the Day in 12’ or EMOM 12′ – 2-3 reps @climbing

WOD

4’ AMRAP of:

10 Power Snatch @65/45lbs

10 Wall Ball @16/8lbs

– 4’ rest

4’ AMRAP of:

10 Thruster @65/45lbs

10 Lateral Burpees

WARMUP

General & Specific

WEIGHTLIFTING

 Thruster from the Ground – review and practice for 10′

WOD

4’ AMRAP of:

10 Alt Arm DB Snatch 

10 Wall Ball or KB Goblet Squat

– 4’ rest

4’ AMRAP of:

10 DB Thruster 

10 Burpees

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