3/10/14 WOD



A. Back Squat- work to your heaviest 3 reps for the day, no more then 8 sets.

B. 3 rounds for time of:

Run 800m (5 laps)

20 Target Burpees 6″ above reach

10 Power Clean- 135/85


A. 7×1 Snatch from blocks (just above knee)- work to a max for the day- rest 90 sec.

B1. 3×5 Snatch Grip BTN Push Press- heavier then last week- rest 90 sec.

B2. 3×3 Snatch 1st Pull (3 count pause at knee) 110-120%- while maintaining consistent torso angle- rest 90 sec.

C. For Time:

Row 1K

20 Deadlifts-225/155

40 DB Thrusters-35/25 x 2

20 Deadlifts

Row 1k

Posted on: March 9, 2014admin

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