Tuesday, Oct. 7, 2014

100714 WOD

A. 4:00 Tabata Your Goats

Choose a weakness to work on for one 8-round Tabata

Options include, but are not limited to the following:

– double-unders

– wall balls

– toes-to-bar

– muscle-ups

– chest-to-bar pull-ups

– hollow rocks

B. EMOM 12:00

Minute 1: 1 x hang full snatch + snatch balance

Minute 2: 1 x full snatch from floor

Use 75-80% of your 1RM full snatch

C. Every 3:00 for 15:00

Run 300 meters

10 single-arm alternating dumbbell snatches (45+/30+)

5 burpees

>> On-Ramp

Scale run to 200 meters if you do not have at least 20 seconds rest between rounds