4/16/13 – Tuesday

Written by Joey Tudela. Posted in Fitness

WOD

A.
Four sets of:
Hang Snatch + Snatch
Rest 2-3 minutes

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/12 lbs)
12 Burpees

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Front Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Sets 4-6 – 3 reps @ 85%
Rest 2 minutes between sets.

B.
Five sets for max load of the following barbell complex:
*Hang Clean x 3 reps
*Front Squat x 3 reps
*Jerk x 3 reps
Rest 3-4 minutes

List loads used for each of the five sets. Barbell can’t touch the floor once you start.

C.
Run for 15-20 minutes – speed based on feel, if you feel good, push the pedal, otherwise just enjoy some fresh air.

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