Tuesday, July 8, 2014

070814 WOD

A. Accumulate 2:00 in an L-sit hold / tuck off parallettes

Every time you drop, sprint 100 meters

Time cap: 5:00

B. 5:00 EMOM with empty bar 44/33/15

1 x muscle snatch from high hang

1 x snatch drop

2 x Sotts press

C. 5:00 AMRAP

5 thrusters (135/95)

10 pull-ups

Rest 3:00

5:00 AMRAP

5 hang power cleans (155/115)

10 v-ups

Rest 3:00

5:00 AMRAP

5 deadlifts (225/185)

10 burpees over barbell

Score is total rounds and reps for three workouts

>> On-Ramp

Scaling options will be listed on whiteboard