Wednesday, Oct. 1, 2014

Congrats, Chris, on your sick power snatch PR!

100114 WOD

A. Three rounds NFT

250-meter row

5 wall squats

10 kips

20 jumping jacks

B. Press

70% x 3

80% x 3

90% x 3+

Subset with 3 x 5-10 strict pull-ups

C. For time:

20-calorie row

20 alternating lunges with barbell overhead (115/75)

20 toes-to-bar

20 alternating pistols

20 shoulder to overhead (115/75)

20 double-unders

Do 5 burpees each time you cannot go unbroken among the movements.

>> On-Ramp

For time:

20-calorie row

20 lunges

20 v-ups / sit-ups

20 air squats

20 push presses

20 single-unders

Do one burpee each time you cannot go unbroken among the movements.