WOD 7/13/15

 

 

 

 

 

 

 

 

Warm Up: Run 2 Big Laps then…

10 KB Deadlifts

10 KB swings

10 Ball Slams

3 rounds

 

Strength: Snatch Grip Deadlift

60% of 1 Rep Max

10 Reps

3 Rounds – Increase weight if possible – Last round until failure

 

WOD:

7 Min AMRAP

3  Hang Power Cleans 135/95

6 Pull Ups

9 Box Jumps 24/20

 

Rest 3 Mins

 

Run 1 Mile for time (5 Big Laps)

 

Finisher

3 Max effort L -Sits