11/17/2014

Strength
6min EMOM of

Adv/Inter
1 Snatch @95%

Beg
2 Hang Snatch

WOD

Adv
Run 400m with 20/14lb med ball
then:
Max Effort
-Ring Dips
-Pull-Ups
-Push Ups
Max Effort Sit ups in 2min
Then
Tabata Squats

Inter
Run 400m with 16/12lb med ball
then:
Max Effort
-Dips
-Pull-Ups with band or seated
-Push Ups
Max Effort Sit ups in 2min
Then
Tabata Squats

Beg
Run 400m with 12/10lb med ball
then:
Max Effort
-Box Dips
-Ring Rows
-Push Ups
Max Effort Sit ups in 2min
Then
Tabata Squats