4/14/14 WOD

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FUNCTION

A. 4×4 Back Squat@30X1- heavier then last week-rest 90sec.

B. For time:

Row 1K

-rest 1 min

Run 465m (3 laps)

30 Wall Balls-20/15

30 KB Walking Lunges-53/35 (each hand)

30 Box Jumps-24/20

30 T2B

60 Double Unders

-rest 3 min, then..

C. Run 800m For time

DRIVE

A. 7 x 1 Snatch from blocks (just above knee)- rest 90 sec.

B1. 3 x 3 Snatch Grip BTN Push Press + 2 OHS- heavier then last week- rest 90 sec.

B2. 3 x 3 Three Stop Snatch Pull (w/ 2 sec pause at each stop)- rest 90 sec.

C. For Time:

Row 1000m

25 T2B

25 (steps) Front Rack Walking Lunges-135/95

Row 500m

25 T2B

25 (steps) Front Rack Walking Lunges-135/95

Posted on: April 13, 2014admin

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