WOD 9/24/2014


Warm Up – Stretch

Skill – Push Jerk

5×3 Push Jerk (60,60,70,80,90)

WOD

For Time Complete

21 – 15 – 9

Power Snatch (115/75)

Ring Dips

Then

Run 400M

Then

21-15-9

Wall Balls (20/14)

T2B

Lt – WOD

For Time Complete

15-9-6

Power Snatch (75/45)

Ring Dips (Banded)

Then

Run 400M

Then

15-9-6

Wall Balls (14/12)

Knee Raises

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