Wednesday, Oct. 7, 2015

100715 WOD

A. 9:00 EMOM

Minute 1: 0:30-0:45 Handstand hold against wall

Minute 2: 16 Russian twists with slam ball or med ball

Minute 3: 0:30-0:45 L-sit or static tuck off of bars

B. Single arm shoulder press with dumbell

4 x 8-10 reps (each arm, not alternating)

*Subset 20 oblique side bends with same dumbell (10/side)

C. Three rounds for total time:

Run 400-meters

15 HSPU

7 power snatches (95/65)

Rest 1:00 between rounds

*Sub 500-meter row for run, if raining

>>On-Ramp

Three rounds for total time:

Run 400-meters

15 dumbell press

7 hang power snatches with training bar

Rest 1:00 between rounds

*Sub 500-meter row for run, if raining

**Courtesy of Outlaw CrossFit