Wednesday 8.12.15 Competitor WOD

Explosive Strength

Strength

Snatch Complex (Work to a Max Power Snatch + OHS)

Strength

Snatch Pull (6×3)

WOD

“Mr. Socko”
EMOM for 7min
Rd. 1 Power Snatch, Rd. 2 Power Clean, Rd. 3 STOH
Min. 1 – 7 reps
Min. 2 – 6 reps
Min. 3 – 5 reps
Min. 4 – 4 reps
Min. 5 – 3 reps
Min. 6 – 2 reps
Min. 7 – 1 rep
**Increase weight every minute
**Score total weight of each round
**2min rest between each round

Midline

100 Barbell Side Bends

Finisher/Recovery

800m Sled Pull