WOD

11.04.18

WARM UP

General & Specific

WOD

From 0to 8perform:

3 rounds of:

12 Sumo Deadlift High Pull @115/75lbs

12 Push Ups Hands Off

From 8to 16perform:

4 rounds of:

8 Front Squat @115/75lbs

8 Lateral Burpees

From 16to 24perform:

5 rounds of:

6 Hang Power Snatch @115/75lbs

6 M / 4 W Calories Assault Bike – 8 M / 6 W Calories Row

WARM UP

General & Specific

WOD

From 0to 8perform:

3 rounds of:

12 Sumo Deadlift High Pull @95/65lbs

12 Push Ups Hands Off

From 8to 16perform:

4 rounds of:

8 Front Squat @95/65lbs

8 Lateral Burpees

From 16to 24perform:

5 rounds of:

6 Hang Power Snatch @95/65lbs

6 M / 4 W Calories Assault Bike – 8 M / 6 W Calories Row

WARM UP

General & Specific

WOD

From 0to 8perform:

3 rounds of:

10 KB Sumo Deadlift High Pull

10 Push Ups Hands Off

From 8to 16perform:

4 rounds of:

8 KB Front Squat

8 Burpees

From 16to 24perform:

5 rounds of:

6 Alternating Arm DB Snatch

6 M / 4 W Calories Row

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