WOD 23 March 2015 | 619

WOD 23 March 2015

IMG_2552

Monday

Supplemental Power/Strength
Snatch Complex @60,65,70,75% of 1RM
2 Hang Snatch (High Hang)
2 Hang Snatch (Mid Thigh)
2 Hang Snatch (Ab. Knee)
3 x 10 Overhead Squat @75%
3 x 10 Seated Cable Row
3 x 10 Lat Pull Down

Strength

Every Minute on The Minute x 18
Minute 1: 12 Burpees with 6” Target
Minute 2: 10 Pendlay Row
Minute 3: 12 Toes to Rings

Workout of The Day
20-16-12-8-4
Thrusters 95/65 85/55 75/45
4-8-12-16-20
Pull Ups

Supplemental Endurance
40 Calorie Row
30 Box Jumps Overs
20 Calorie Row
30 Box Jump Overs
40 Calorie Row

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