4/21/15 Tuesday

Performance

A. Every 2 minutes, for 16 minutes (8 sets):

High Hang Snatch + Hang Snatch + Snatch

*Build over the course of the 10 sets to something heavy for today.

 

B1. Hollow Rocks; 30 reps or 1min hold x 2 sets, rest 30sec

B2. BB Rollouts or Ring Fall Outs; 15 w/ 1sec pause squeezing glutes x 2 sets, rest 30sec

B3. Heavy Suitcase Carry; 2 lengths of gym per arm x 2 sets, rest 30sec

 

C. 3 sets @ high effort:

120 sec Rowing

120 sec rest

120 sec AirDyne

120 sec rest

 

Competition

Wod will be posted at gym