Workout of the Day (WOD)

Wednesday 6/1/16

Normally the 1st Wednesday of each month is a Hero WOD but we will do it next Wednesday since we did Murph on Monday.

Strength/Skill
Newer people 10-15 Minutes work the snatch 1 rep at a time

Intermediate - Advanced
3 Sets of the following cycle (1 Power Snatch + 2 OH Squats)
5 Sets of 4 Reps Snatch Pull.........form form form form

WOD 1:
3 Rounds
7 Power Snatches (Mx 75/55, Rx 95/65, Rx+ 115/75, FB Squat Snatches 135/95)
21 V-Ups (Rx+ and FB T2B)

rest 10 minutes as a class

WOD 2:
3 Rounds
7 Thrusters
(Mx 75/55, Rx 95/65, Rx+ 115/75, FB Squat Snatches 135/95)
21 KB Swings (55/35)

*Both WOD's have a 10 Minute time cap. 
**Record both WOD times on the White Board

Today's Workout



Tomorrow's Workout