Friday, Oct. 12, 2018

Anna takes on the Assault bike during the 8 am wod

101218 WOD

A. Group warmup

Deadlift [ month 1 / week 2 ] (use 90% of 1 RM)

40% x 5

50% x 5

40% x 3

70% x 3

80% x 3

90% x 3+

C. AMRAP 9:00

6 hang full snatches (115/75)

7 chest-to-bar pull-ups

8 lateral bar jumps

100-meter run

>>On-ramp

AMRAP 9:00

6 hang power snatch (PVC or light weight)

7 ring-rows

8 lateral bar jumps

100-meter run

D. Couch stretch 1:00 / side

Lat smash 1:00 / side