Wednesday 4.22.15 Competitor WOD

Warm Up

4 Rounds
1min Max Shoot Throughs
1min Rest
*One Rep = Push up, shoot through to hollow, dip, shoot back to hollow
**Score reps

Strength

Snatch Complex (1RM Hip Snatch + Hang Snatch + OHS)

WOD

“Its a trap!”
15min AMRAP
5 Pull Ups
10 Push Ups
15 KB Swings (55,35)

Midline

3×20 DB Oblique Crunches
**20 each side
By | 2016-10-20T15:17:47-04:00 April 21st, 2015|Uncategorized|Comments Off on Wednesday 4.22.15 Competitor WOD